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walking lunges'S ARCHIVE

  • Sun.12.27.20

    By CoachBo | In WOD | on December 26, 2020

    Warmup: ROM, dynamic stretches, WOD: 30 MIN AMRAP: 14 Walking Lunges 14 Heel Raised Squats 14 OH Tricep Extensions 14 KB Swings :60 Wall sit with Goblet Hold * if you break the wall sit you must do 20 burpees

    CONTINUE READING
  • Mon.9.2.19

    By CoachBo | In WOD | on September 1, 2019

    Warmup: 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 READING
  • Mon.8.12.19

    By CoachBo | In WOD | on August 11, 2019

    Warmup: ROM, dynamic stretches, 30-20-10 of Wall balls and good mornings with bar Strength: Deadlift 10 x 1-3 @ 90% Try to start off with triple sets, as you tire, drop to double or single sets. Rest 60-90″ WOD: 2 Rounds for time 10 Hang Power Cleans (65-95/95-125#) 50 Walking Lunge steps 100 Double Unders more »

    CONTINUE READING
  • Mon.5.20.19

    By CoachBo | In WOD | on May 19, 2019

    Warmup:  ROM Drills, dynamic stretches, 500m row Strength: Front Squat 10 x 3 @ 80% WOD: 5 x 5 Hang Power Cleans (70% FS Max) 15 wall balls (20/14#) 50m walking lunges 15 wall balls 5 x 5 Back Squat (70% 1RM) 15 Wall balls Cooldown: 25 GHD situps, roll and stretch

    CONTINUE READING
  • Sun.5.19.19

    By CoachBo | In WOD | on May 18, 2019

    Warmup: ROM drills 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time 1 mile run 100 Kettle bell Figure 8’s 100m Slam ball toss and Run 100 air squats 100m walking lunges Work on skills, roll out and stretch

    CONTINUE READING
  • Sat.4.13.19

    By CoachBo | In WOD | on April 12, 2019

    Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: 5 Rounds for time 50 walking lunges 15 push-ups Cooldown: roll out and stretch

    CONTINUE READING
  • Sat.3.9.19

    By CoachBo | In WOD | on March 8, 2019

    Warmup:  ROM, dynamic stretches, 10 banded pass thru’s and pull aparts, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: 5 Rounds for time 50 walking lunges 15 Pike push-ups Cooldown: Roll out and stretch

    CONTINUE READING
  • Sat.9.22.18

    By CoachBo | In WOD | on September 21, 2018

    Warmup:  ROM, Dynamic stretches:  15 banded pass-thru’s and pull-apart, 10 Good Morning + squat, 10/s leg swings, 15 inchworms WOD: 100 Double Unders (4x singles) 90 Sit ups 80 Walking Lunges 70 Dips 60 Knee to Elbows 50 Jumping Squats 40 Push ups 30 Box Jumps 20 Candlesticks (https://www.youtube.com/watch?v=0kjNlyc4wRw) 1 Mile run Cooldown: 5 x more »

    CONTINUE READING
  • Sat.9.1.18

    By CoachBo | In WOD | on August 31, 2018

    Warmup: ROM, dynamic stretches, 10 strict press with bar, 20 lunges, 30 sec dead hang WOD: Bulgarian Split Squat 3×5/side @ AHAP No rest between sides Rest 2:00 between sets then 20 min AMRAP 200m farmers carry 100m walking lunge 30 sec handstand hold Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.8.22.18

    By CoachBo | In WOD | on August 21, 2018

    Warmup:  ROM, dynamic stretches, 10 squats, 10 lateral lunges, 500m row Strength:  Front Squat 10 x 1-2 at 85% 1RM   WOD:  3 rounds 15 wall balls (20/14#) 50m walking lunges 15 wall balls 10 Push Press (70% 1RM) Cooldown: 25 GHD situps, roll and stretch

    CONTINUE READING
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