Warmup: ROM, dynamic stretches, 10 of each: Banded Good mornings, Squats, Sit ups, Mountain climbers, Knee sit throughs, Clamshells R/L Strength: Deadlift Warmup to 75% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 3 Rounds for time: 12 SDHP (75/45#) 12 Wall Balls 12 Bulgarian Split Squat (75/45#), more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 of each: Banded Good mornings, Squats, Sit ups, Mountain climbers, Knee sit throughs, Clamshells R/L Strength: Deadlift Warmup to 75% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 3 Rounds for time: 12 SDHP (75/45#) 12 Wall Balls 12 Bulgarian Split Squat (75/45#), more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 of each: Banded Good mornings, Squats, Sit-ups, Mountain climbers, Knee sit throughs, Clamshells R/L Strength: Deadlift 5 x 2 @ 85% WOD: 3 Rounds for time: 12 SDHP (75/55#) 24 Wall Balls 12 Bulgarian Split Squat (75/55#) 24 Super crunches (15/10#) Cooldown: Updog/downdog x 5, roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 of each: Banded Good mornings, Squats, Sit ups, Mountain climbers, Knee sit throughs, Clamshells R/L Strength: Deadlift Warmup to 65% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 20:00 AMRAP 6 SDHP (95/65#) 12 Wall Balls 6 Bulgarian Split Squat (95/65#) 12 Super more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 of each: Banded Good mornings, Squats, Sit ups, Mountain climbers, Knee sit throughs, Clamshells R/L Strength: Deadlift Warmup to 65% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 3 Rounds for time: 12 SDHP (95/65#) 24 Wall Balls 12 Bulgarian Split Squat (95/65#) more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 30 sec handstand hold, 10 decline push ups WOD:3 Rounds for time 25 KB Deadlift (AHAP) 12 Ring Dips 30 Double unders 12 weighted Split lunge (use two heavy DB’s) 25 Super crunches, 10# Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 5 lunge + twist, 10 jumping squats, 15 KB swings, 20 sit-ups WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches (15/10#) Cooldown: Updog/downdog x 5, roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, 5 lunge + twist, 10 jumping squats, 15 KB swings, 20 sit-ups WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches (15/10#) Cooldown: Updog/downdog x 5, roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 Good mornings, 15 Straight leg DL with bar Strength: Deadlift Warmup to 65% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 5 high jumps, 15 burpees, 20 mountain climbers Strength: Snatch, deload WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches (15/10#) Cooldown: Updog/downdog x 5, roll out
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