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superman'S ARCHIVE

  • Sun.8.18.19

    By CoachBo | In WOD | on August 17, 2019

    Warmup:  ROM, 2 min jump rope, 30 squats, 2 min jump rope, 20 box jumps WOD: 3 Rounds for time: 1000m Row 20 GHD sit ups 30 Box Jumps 40 Supermans Cooldown: Updog/Downdog, pigeon, Hamstring stretches.  Roll IT bands

    CONTINUE READING
  • Sun.2.11.18

    By CoachBo | In WOD | on February 10, 2018

    Warmup: ROM, dynamic stretches, 15 push ups + knee taps, 500m row Strength: Bench press Warmup to 85% of 1 RM Work: 10 x 3 @ 85% of 1 RM with 60-90 sec rest between sets 3 rounds: 2 min work; 1 min rest of Mason twist, weighted (10 – 25#) Bear crawl Jump rope/Double more »

    CONTINUE READING
  • Fri.2.9.18

    By CoachBo | In WOD | on February 8, 2018

    Warmup:  ROM, dynamic stretches, 2 min jump rope, 30 squats, 2 min jump rope, 20 box jumps WOD: 3 Rounds for time: 1000m Row 20 GHD sit ups 30 Box Jumps 40 Supermans Cooldown: Updog/Downdog, pigeon, Hamstring stretches.  Roll IT bands

    CONTINUE READING
  • Fri.12.8.17

    By CoachBo | In WOD | on December 7, 2017

    Warmup:  ROM, dynamic stretches, 10 dead bugs, 15 ski jumps, each side, 2 min jump rope WOD: 3 Rounds for time: 1000m Row 20 Med Ball sit up with throw 30 Box Jumps 40 Supermans Cooldown: Updog/Downdog, pigeon, Hamstring stretches.  Roll IT bands

    CONTINUE READING
  • Fri.12.9.16

    By CoachBo | In WOD | on December 8, 2016

    Warmup:  ROM, dynamic stretches, 2 min jump rope, 30 squats, 2 min jump rope, 20 box jumps WOD: 3 Rounds for time: 1000m Row 20 GHD sit ups 30 Box Jumps 40 Supermans Cooldown: Updog/Downdog, pigeon, Hamstring stretches.  Roll IT bands

    CONTINUE READING
  • Fri.11.11.16

    By CoachBo | In WOD | on November 10, 2016

    Warmup: ROM, dynamic stretches, 15 ball slams, 10 burpees, 5 TTB Wod: 5 rounds for time 50 m sprint 15 Hand release Push-ups 50 m sprint 30 supermans (2 sec iso hold) 50 m sprint 45 squats There is a 200 m run penalty if you take any breaks during the reps, stop and get more »

    CONTINUE READING
  • Wed.7.15.15

    By CoachBo | In WOD | on July 14, 2015

    Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks Strength: Clean + Jerk, deload 5/5/5 + 1 @ 40/50/60% 1 RM WOD: 3 Rounds 1000m row 30 GHD situps 30 Wtd Supermans Cooldown: 30 side V-ups, each side. more »

    CONTINUE READING
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