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Strict press'S ARCHIVE

  • Wed.11.18.20

    By CoachBo | In WOD | on November 17, 2020

    Warmup: ROM, dynamic stretches, :45 each – Squat hold, Squats, Bird dogs, Pike Push-ups, Sit ups Strength: Strict Press 5 x 3 Moderately Heavy WOD: 20:00 AMRAP 200m Run 10 DB Gainers 10 DB Front Squats 10 DB Push Press 10 DB Side Bends Cooldown: Cat/Cow, Childs, Pigeon, Saddle poses.

    CONTINUE READING
  • Wed.10.28.20

    By CoachBo | In WOD | on October 28, 2020

    Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Flag Pushups, Hollow hold, Arch hold Strength: Strict Press 5 x 5 Moderate weight WOD For time: 30 Wall Balls 30 Kettlebell Swings 60 Box Jumps 30 Kettlebell Swings 30 Wall Ball Shots Cooldown: Stretch and roll out

    CONTINUE READING
  • Wed.8.5.20

    By CoachBo | In WOD | on August 5, 2020

    Warmup:  ROM drills, dynamic stretches, 10 rows w/ bar or DBs, 20 Hand release pushups, 25 sit-ups Strength: Strict Press 10 reps x 3 rds @ Moderate weight WOD: 20 min AMRAP 15 Box Jumps 10 Bulgarian Split Squat (ea. Moderate weight – BB/DB) 500m Row or 400m Run Cooldown:  mobilize shoulders with banded stretches more »

    CONTINUE READING
  • Wed.7.15.20

    By CoachBo | In WOD | on July 15, 2020

    Warmup: ROM, dynamic stretches, 3 x :40 jump rope/:20 rest 3 Rounds of:20 each: Squats Hand release Push-ups Sit-ups Strength: 8:00 EMOM DB Strict Press 5 reps each minute AHAP WOD: 20:00 AMPRAP 10 DB Clusters (Squat Clean + Thruster) 20 Sit-ups 30 Double Unders (90 Singles) Cooldown: :45-1:00 each Childs pose, pigeon, saddle

    CONTINUE READING
  • Mon.6.29.20

    By CoachBo | In WOD | on June 29, 2020

    Warmup: ROM drills, dynamic stretches, :30 handstand hold 25 Hollow Rocks 25 Arch Rocks 20 jumping lunges WOD: 25 min AMRAP 5 DB Strict Press 10 Front Rack lunges, ea 15 TTB (Laying Toes to KB) 20 Double Unders (50 singles) Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.9.11.19

    By CoachBo | In WOD | on September 10, 2019

    Warmup: ROM, dynamic stretches, 10 DB Press, 800m Run Strength: Strict Press, De-load 5 x 5 @ 65% WOD: 5:00 EMOM 3 Split Jerk (65-95/95-125#) 10:00 AMRAP 10 Pull ups (try for Chest to Bar) 10 Pistols (ea) 10 Handstand Pushups rest 5:00 10:00 AMRAP 10 Burpee box jumps 10 Shoulder to Overhead (55-85/75-110#) Cooldown: 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
  • Wed.7.31.19

    By CoachBo | In WOD | on July 30, 2019

    Warmup: ROM, Dynamic stretches, 500m Row, then 30-20-10 Wall balls and DB Push Press Strength: Strict Press 10 x 5 @ 85%, rest :60-:90 between sets WOD: For time 800m Run 100 KB Swings 50 Pullups (try for Chest to Bar) 25 Handstand Push ups 800m run Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.7.10.19

    By CoachBo | In WOD | on July 8, 2019

    Warmup:  ROM drills, dynamic stretches, 30 sec handstand hold, 10 decline push ups Strength: Strict Press 10 x 5 @ 75% WOD: 25:00 AMRAP Pullups Atomic sit ups Box Jumps Pyramid: start with 1 rep each, then add 1 rep of everything, each round. Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.6.19.19

    By CoachBo | In WOD | on June 18, 2019

    Warmup:  ROM drills, dynamic stretches, 30 sec handstand hold, 10 decline push ups Strength: Strict Press 10 x 3 @ 85% WOD:  For time 400m run then 3 rounds: 10 Hang Power Cleans (75-115/45-75#) 5 Handstand Push ups then 400 m run Cooldown: 15 atomic situps (15-25#), rollout and stretch

    CONTINUE READING
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