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step ups'S ARCHIVE

  • Sun.3.7.21

    By CoachBo | In WOD | on March 6, 2021

    Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks, 10 inchworms with push ups, 10 lunge + twist WOD: For time 1 mile run, then 23 Box Step-Ups, each leg 23 Burpees 23 Dumbbell Deadlifts (2×50/30 lb) 23 Push-Ups 23 Double-Unders 23 Dumbbell Bent Over Rows (2×50/30 lb) 23 Sit-Ups, then 1 more »

    CONTINUE READING
  • Wed.3.4.20

    By CoachBo | In WOD | on March 4, 2020

    Warmup: ROM, dynamic stretches, 20 Barbell rows with bar, 1000m row Strength: Bent Over Row, De-load 5 x 5 @ 65% WOD: 3 Rounds, not for time: 20 Barbell step ups (45-65/65-95#) 20 Banded Good mornings Max rep weighted leg raises (hold db between feet) then 3 Rounds: 25 Double Unders (4x singles) 20 Hang more »

    CONTINUE READING
  • Wed.8.21.19

    By CoachBo | In WOD | on August 20, 2019

    Warmup: ROM, dynamic stretches, 10 seated DB press, 15 DB side bends/each side Strength: Strict Press 10 x 1-3 @ 90% Try to start off with triple sets, as you tire, drop to double or single sets. Rest 60-90″ WOD: For time: 20 Ball Slams 50m Broad Jump Burpees 20 Sandbag OH Press 50 Wtd more »

    CONTINUE READING
  • Fri.9.28.18

    By CoachBo | In WOD | on September 27, 2018

    Warmup:  ROM, dynamic stretches, 5 burpees WOD: 2 rounds 10 Pull Ups 20 Burpees 30 Alternating Step Ups 40 Kettlebell Swings 500m Row or 400m Run Cooldown:  Roll out and stretch – shoulders and chest

    CONTINUE READING
  • Sun.5.13.18

    By CoachBo | In WOD | on May 11, 2018

    Warmup:  ROM, dynamic stretches, 5 burpees WOD: 2 rounds 10 Pull Ups 20 Burpees 30 Alternating Step Ups 40 Kettlebell Swings 500m Row or 400m Run Cooldown:  Roll out and stretch – shoulders and chest

    CONTINUE READING
  • Wed.10.25.17

    By CoachBo | In WOD | on October 24, 2017

    Warmup:  ROM, dynamic stretches, hip openers, 400m run, 20 box jumps, 10 inchworms, 5 OH squats with bar, Burgener warmup with PVC Strength:  Snatch Warmup, then 3/3/3+ @ 70/80/90% WOD: 2 Rounds for time 10 Hang Power Cleans 20 Push Press (same bar) 40 Step Ups 80 Double Unders Cooldown:  Roll out and stretch

    CONTINUE READING
  • Wed.7.27.16

    By CoachBo | In WOD | on July 26, 2016

    Warmup: ROM, dynamic stretches, 10 clean pulls, 10 front squats, 5 split jerks Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 1/1/1/1/1 Find a new 1 rep max WOD: 20 Ball Slams 50m Burpee broad jumps 20 Sandbag OH Press 50 Step-ups with barbell (20/16″) 20 KB Figure 8’s 50m Bear crawls more »

    CONTINUE READING
  • Wed.1.6.16

    By CoachBo | In WOD | on January 5, 2016

    Warmup:  ROM, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the set is more »

    CONTINUE READING
  • Sun.11.29.15

    By CoachBo | In WOD | on November 28, 2015

    **Remember there are no official classes this week, gather your class buddies and knock this out on your own!** AND eat well this holiday week, we have the Hydrostatic Body Fat truck here on Wednesday, Dec 2 from 4-8Pm. Sign up now! http://www.signupgenius.com/go/10c094eacad2da2f94-infinite1 Warmup: ROM, dynamic stretches, 30 sec of jumping jacks, high knees, butt more »

    CONTINUE READING
  • Wed.4.8.15

    By CoachBo | In WOD | on April 7, 2015

    Warmup:  ROM, dynamic stretches, 30 sec handstand holds Strength: Strict Press, deload 5/5/5 @ 40, 50, 60% WOD:  4 rounds for time 500m row 40 Hollow Rocks 30 Sit ups 20 Wall Balls 10 Step-Ups (45/35#) Cooldown: roll and stretch

    CONTINUE READING
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