Warmup: ROM, dynamic stretches, 10 seated DB press, 15 DB side bends/each side Strength: Strict Press5 x 8 @75% Rest 60-90″ WOD: For time:20 Ball Slams50m Broad Jump Burpees20 Sandbag OH Press50 Wtd Step-ups (65/95#)20 KB Figure 8’s50m Bear Crawls Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, with PVC – :30 each – Deadlifts, Hang Power Cleans, Front Squats, Shoulder Press, Push Press, Back Squats Strength: Strict Press 5 x 1-2 @ 90% WOD: 5 rounds 10 Push ups 10 Jumping Lunges 10 Ball Slams Cooldown: Roll out and stretch
CONTINUE READINGWOD: 3 Rounds for Time 30 Situps 30 Squats 30 Burpees Cool down: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Flag Pushups, Hollow hold, Arch hold Strength: Strict Press5 x 8 @ 75% WOD For time: 30 Wall Balls30 Kettlebell Swings60 Box Jumps30 Kettlebell Swings30 Wall Ball Shots Cooldown: Stretch and roll out
CONTINUE READINGWarmup: 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 READINGWarmup: 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 READINGWarmup: 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 READINGWarmup: 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 READINGWarmup: 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 READINGWarmup: 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 »
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