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v-ups'S ARCHIVE

  • Wed.2.17.21

    By CoachBo | In WOD | on February 17, 2021

    Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees, butt kicks WOD: 5 rounds 30 forward lunges 30 dips 30 reverse lunges 30 alternating v-ups Cooldown: Roll and stretch

    CONTINUE READING
  • Wed.2.10.21

    By CoachBo | In WOD | on February 10, 2021

    Warmup: ROM, Dynamic stretches, :45 plank, :45 handstand hold, 10 renegade rows 10-15#, 10 slow mountain climbers, 10 Pike Pushups, 20 lunges Strength: Strict Press 10 x 5 @ 75% WOD: 12:00 AMRAP 16 Jumping Lunges, alt 12 V-ups 8 Clapping Push ups 4 Atomic Sit ups then 2000M row Cooldown: sit and reach, up more »

    CONTINUE READING
  • Sun.2.23.20

    By CoachBo | In WOD | on February 23, 2020

    Warmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions Cooldown: Roll and stretch

    CONTINUE READING
  • Wed.10.9.19

    By CoachBo | In WOD | on October 8, 2019

    Warmup: ROM, Dynamic stretches, :45 plank with block, :45 Jumping jacks, 10 renegade rows 10-15#, 10 slow mountain climbers, 10 Pike Pushups, 20 lunges Strength: Bent over row 10 x 5 @ 75% WOD: 12:00 AMRAP 16 Jumping Lunges, alt 12 V-ups 8 Clapping Push ups 4 Atomic Sit ups then 2000M row Cooldown: sit more »

    CONTINUE READING
  • Wed.4.17.19

    By CoachBo | In WOD | on April 16, 2019

    Warmup:  ROM, dynamic stretches, 10 FS and Hang Power Cleans with PVC, 10 med ball cleans Strength:  Strict Press Warmup to 75% Work: 10 x 5 WOD:  3 Rounds for Time 20 reps each: Burpees Squats Pushups V-ups Jumping Superman’s Lunges Dips Mountain Climbers Plank Shoulder Taps Cooldown:  Roll out and stretch

    CONTINUE READING
  • Sun.7.22.18

    By CoachBo | In WOD | on July 21, 2018

    Warmup:  ROM drills, dynamic stretches, 20 banded pull-downs, 20 pushups, 20 situps, 30 seconds of high knees, butt kicks, jumping jacks WOD:  2 Rounds: 200m run 25 Decline push-ups (put your feet on a box or bench, hands on the ground) 400m run 25 V-ups 800m Run 25 Squats Cooldown: 2 min Plank, 2 min more »

    CONTINUE READING
  • Fri.6.15.18

    By CoachBo | In WOD | on June 14, 2018

    Warmup:  ROM drills, max strict pullups (20 supine ring rows), 30 hand release pushups, 30 sit-ups, 15 clean pulls, 15 front squats with PVC WOD:  “Elizabeth” For time 21-15-9 Squat Clean (135/95#) Ring dips Then 100 ski abs 50 V-ups 25 GHD sit ups Cooldown: roll out and stretch

    CONTINUE READING
  • Sat.3.24.18

    By CoachBo | In WOD | on March 23, 2018

    Warmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions Cooldown: Roll and stretch

    CONTINUE READING
  • Mon.1.22.18

    By CoachBo | In WOD | on January 21, 2018

    Warmup:  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 READING
  • Sat.7.29.17

    By CoachBo | In WOD | on July 28, 2017

    Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms   WOD:  4 Rounds for Time: 30 V-ups 60 Bicycles Weighted Sit ups 60 Flutter Kicks 30 Toe Touches 60 Mountain Climbers 400m Run   Cooldown: 5x Updog and Downdog, spend at least more »

    CONTINUE READING
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