***Reminder, the gym is CLOSED until March 15 for Spring Break! Do this WOD at home or gather with your classmates and knock it out together! Warmup: ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps Four rounds for time of: 400m Run 50 Squats 30 Pushups Cooldown: stretch those legs, more »
CONTINUE READINGWarmup: ROM, dynamic stretches, Junkyard dog, Burgener Warmup Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: 3 rounds for time of: 100 squats 50 box jumps, 20-inch box 25 dumbbell clean and jerks Cooldown: Work on mobility
CONTINUE READINGWarmup: ROM, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run 100 squats
CONTINUE READINGWarmup: ROM drills, 10 good mornings with bar, 15 jumping squats, 20 decline pushups Strength: Deadlift deload week 5/5/5 @ 40/50/60% 30×0 WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 15 wall balls 1000m row or 800m run Cooldown: 50 floor wipers, roll out and stretch
CONTINUE READINGWarmup: ROM drills, max strict pull-ups (or 25 Ring rows), 25 pushups, 25 situps WOD: 2 Rounds: 200m run 25 Decline push-ups 400m run 50 GHD sit-ups 800m Run 75 Squats Cooldown: 2 min Plank, 2 min Side Plank, each side
CONTINUE READINGWarmup: ROM drills 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Med ball toss and Run (20/14#) 100 air squats 100m walking lunges Cooldown: Stay for Yoga
CONTINUE READINGWarmup: ROM drills, 10 good mornings with bar, 15 jumping squats, 20 decline pushups Strength: Deadlift deload week 5/5/5 @ 40/50/60% 30×0 WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 15 med ball sit ups Cooldown: 50 floor wipers, roll out and stretch
CONTINUE READINGWarmup: ROM drills, Max strict pullups (or 15 supine ring rows), 25 hand release pushups, 25 situps, 25 squats, 15 dislocates, 1 min deep squat hold WOD: “Barbara” 5 rounds for time: 20 Pullups 30 Pushups 40 situps 50 squats Cooldown: Updog/downdogs, pigeon stretch hold
CONTINUE READINGHappy 4th of July!! Have a safe and fun holiday! Warmup: ROM drills, max strict pull-ups (or 25 Ring rows), 25 pushups, 25 situps WOD: 2 Rounds: 200m run 25 Decline push-ups (put your feet on a box or bench, hands on the ground) 400m run 25 V-ups 800m Run 25 Squats Cooldown: 2 min more »
CONTINUE READINGWarmup: ROM drills, 10 dislocates, max strict pullups (or 20 ring rows, decreasing angle), 20 hand release pushups, 20 sit ups, 20 squats WOD: For time “Angie” 100 Pull-ups 100 Push ups 100 Sit ups 100 Squats *Note: You must finish one exercise before moving onto the next one.
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