Warmup: ROM, dynamic stretches, 20 jumping jacks, 20 high knees, 10 squats, 10 hand release push ups, 10 slow mountain climbers, 10 sit ups, 10 supermans WOD: 2 rounds for time 21 Calorie row 21 ball slams 15 Cal row 15 Thrusters 9 Cal row 9 Pullups 3:00 Rest Cooldown: quad stretches, spinal twists, squat more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 20 Good mornings with bar, 800m run Strength: Deadlift, De-load 5 x 5 @ 65% WOD: 21-18-15-12-9-6-3 Walking lunges Thrusters (65/95#) Pullups Knees to Elbow Cooldown: Mobilize shoulders with bands, roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30-20-10 of Wall Balls and KB Swings Strength: Back Squats, De-load 5 x 5 @ 65% EMOM: 10:00 ODD: 5 x Thrusters (65/95#) Even: 5 Pullups Then 3 Rounds for Time: 10 Burpees 20 KB Romanian DL (35/53#) Max TTB Cooldown: 25 GHD back extensions, roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches 5 x 150m sprint rows with :30 rest WOD: 3 Rounds, using the same bar for all: 200m Run 5 Strict Press (45/65#) 5 Push Press 5 Thrusters then 3 Rounds Max Rep Seated Press 10 Renegade Rows (DB) Max Rep WTD Sit Ups Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, PVC clean pulls and front squats x 10, 400m run WOD: For Time Row 2,000 meters 21 cleans (65-95/45-65#) 15 thrusters Row 1,000 meters 15 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, Dynamic stretches, 200m run, 20 wall balls, 20 med ball cleans WOD: 3 rounds for time of: 15 cleans* 15 thrusters 1000m row *use same weight for both lifts (75-95#/45-65#) Cooldown: 3 x 25 GHD sit ups, 25 Back extensions
CONTINUE READINGWarmup: ROM, Dynamic stretches, 200m run, 20 wall balls, 20 med ball cleans WOD: 3 rounds for time of: 15 cleans* 15 thrusters 1000m row *use same weight for both lifts (75-95#/45-65#) Cooldown: 3 x 25 GHD sit ups, 25 Back extensions
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 inchworms, 10 pushups, 10 burpees Strength: Bench Press, de-load 5 x 3 @ 65% WOD: 20:00 AMRAP 10 reps, each side of each, with DB’s: Single-arm row Side bends Curtsy Lunges Thrusters Flies Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 200 m run, 10 PVC Front squats, 15 PVC Push Press WOD: 2 rounds 15-12-10x reps; Thrusters (75/55#) Pull-ups 800m run Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks. 10 bar thrusters, 10 pull-ups, 10 Box Jumps WOD: 2 rounds Run 200m 30 pull-ups 40 Box Jumps 50 Thrusters (with bar) Run 200m Cooldown: Roll and stretch
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