Warmup: ROM Drills, 10 push ups, 15 squats, 20 good mornings with PVC Strength: Strict Press 10 x 5 @ 75% 1 RM WOD: 25-20-15-10-5 of KB Swings Wall ball (20/14#) Mason Twists Cooldown: roll and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 elevated ring rows, 25 Hand release pushups, 25 situps 15 Push Press with PVC Strength: Strict Press, deload 5 x 3 at 65% WOD: 20 min AMRAP 15 Box Jumps 15 Overhead Squats 500m Row Cooldown: mobilize shoulders with banded stretches and lacrosse ball.
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 Push press with bar, 200m run Strength: Strict press Work – 10 x 1 @ 90% of your 1 RM WOD: 30-25-20-15-10-5 GHD sit ups GHD Back extensions knees to elbows straight leg deadlifts 95/65# Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 FS and Hang Power Cleans with PVC, 10 med ball cleans Strength: Strict Press 10 x 3, work up to 85% of your 1RM, rest :60-:90 WOD: 4 Rounds for Time 20 reps each: Burpees Squats Pushups V-ups Jumping Jacks Lunges Dips Mountain Climbers Plank Shoulder Taps Cooldown: Roll out more »
CONTINUE READINGWarmup: ROM Drills, dynamic stretches, 15 strict press with PVC, 400 m run Strength: Strict Press Warmup to 90% Then 10 x 1-2, :60-:90 second rest between sets WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 7 Bent over rows (75-125/45-95#) Then 1000m row or 800m run Cooldown: roll more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches 20 Press with PVC 10 pull-ups 2 min jump rope Strength: Strict Press Warmup to 85% of your 1RM Work: 10 x 3 reps with 60 – 90 seconds rest between sets WOD: “Nicole” – As many rounds as possible in 20 minutes of: Run 400 meters Max Rep pull-ups Note more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, max strict pull-ups or 20 ring rows, 20 Hand release pushups, 20 situps, 30 second handstand hold 15 Push Press with PVC Strength: Strict Press Warmup to 80% 1RM Work: 10 x 3 reps with 60-90 second rest between sets WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 more »
CONTINUE READINGWarmup: ROM Drills, 400m run, 10 behind head press with bar Strength: Strict Press Warmup to 90% of 1RM Work – 10 x 2 with 60-90 seconds rest between sets WOD: 3 Rounds for time of: 500m Row 15 Hanging leg raises 400m Run 10 Ring pike ups Cool down: 50 4-ct flutter kicks, 50 more »
CONTINUE READINGWarmup: ROM Drills, 15 strict press with PVC, 400 m run, then max pull-ups or 25 Negative pull-ups, 25 hand release pushups, 25 sit ups Strength: Strict Press Warmup to 85% Work: 10 x 3 reps with 60 – 90 seconds rest between sets WOD: For time 1000m row or 800m run Then 3 Rounds more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 good mornings with bar, 20 slam balls, 20 reverse lunge steps Strength: Strict Press Warmup to 80% of your 1RM Work: 10 sets of 3, with 1 minute rest between each set WOD: 4 Rounds of 4 Min AMRAPS 500m Row 20 Alternating KB Snatch Max Atomic Sit ups rest more »
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