Warmup: ROM, dynamic stretches, 15 inchworms, 15 burpees WOD: 3 rounds 10 Turkish get ups 20 One-armed KB swings (ea arm) 30 Med ball cleans Cooldown: 100 ab mat sit ups, 100 supermans Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 Good mornings, 20 KB swings, 30 sit ups Strength: Deadlift 10 x 1-2 @ 85% 1RM WOD: 3 rounds 10 Turkish get ups 20 One-armed KS swings (ea arm) 30 Med ball cleans Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 Good mornings, 20 KB swings, 30 sit ups Strength: Deadlift 10 x 1-2 @ 85% 1RM WOD: 3 rounds 10 Turkish get ups (ea side) 20 One-armed KS swings (ea arm) 30 Med ball cleans Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 jumping squats, 15 push-ups WOD: 10 Min AMRAP 2 Turkish Get Up, each 20 Russian Kettlebell Swings 5 Burpees Rest 3 Minutes, then 20 Min AMRAP 100m Broad Jumps, drop for 30 4-ct Flutter kicks Sprint back, drop for 15 push-ups Cooldown: Roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 inchworms, 30 seconds of high knees and butt kicks WOD: 20 min AMRAP 8 Turkish get ups (each side) 400m run Core: 25 v-ups, 50 supermans, 2 min plank hold Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, With PVC: 10 Snatch DL, 10 Sn Pulls, 10 Muscle Sn, 10 OH Squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% WOD: 3 rounds for time: 5 Turkish get ups (ea side) 15 One-armed KS swings (ea arm) 30 Med ball cleans Cooldown: Roll more »
CONTINUE READINGWarmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, With PVC: 10 Snatch DL, 10 Sn Pulls, 10 Muscle Sn, 10 OH Squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% WOD: 3 rounds 10 Turkish get ups (ea side) 20 One-armed KS swings (ea arm) 30 Med ball cleans Cooldown: Roll out and more »
CONTINUE READINGWarmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, With PVC: 10 Snatch DL, 10 Sn Pulls, 10 Muscle Sn, 10 OH Squats Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% WOD: 3 rounds 15 Turkish get ups (ea side) 30 Med ball cleans 15 One-armed KS swings (ea arm) Cooldown: Roll out and more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 seconds smurf jacks, high knees and butt kicks, warm up each of the lifts WOD: 2 Rounds for time: 800m run 15 Bench Press (75-145/55-95#) 30 Box Jump (24/20) 15 Med Ball Clean 30 Burpees 15 Turkish Get Ups, ea side (25-53/18-35#) Finish with 800m Run
CONTINUE READINGWarmup: ROM drills, 800m run at every turn, stop and do 8 burpees WOD: 3 Rounds 5 Bear Complex (squat clean + thruster + back squat + behind neck push press) 95/65# 400m Med ball run 20/14# 10 Turkish get ups (5 ea) 26/18# 400m Med ball run 20 KB Swings 53/35# 400m Med ball more »
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