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squats'S ARCHIVE

  • Sun.3.8.15

    By CoachBo | In WOD | on March 7, 2015

    ***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 READING
  • Wed.2.4.15

    By CoachBo | In WOD | on February 3, 2015

    Warmup:  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 READING
  • Sat.12.6.14

    By CoachBo | In WOD | on December 6, 2014

    Warmup: 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 READING
  • Mon.11.17.14

    By CoachBo | In WOD | on November 16, 2014

    Warmup:  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 READING
  • Fri.11.7.14

    By CoachBo | In WOD | on November 6, 2014

    Warmup:  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 READING
  • Sun.9.14.14

    By CoachBo | In WOD | on September 13, 2014

    Warmup: 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 READING
  • Mon.7.28.14

    By CoachBo | In WOD | on July 27, 2014

    Warmup:  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 READING
  • Fri.7.11.14

    By CoachBo | In WOD | on July 10, 2014

    Warmup: 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 READING
  • Fri.7.4.14

    By CoachBo | In WOD | on July 3, 2014

    Happy 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 READING
  • Fri.6.13.14

    By CoachBo | In WOD | on June 12, 2014

    Warmup:  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.

    CONTINUE READING
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