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 READINGWarmup: 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 READINGWarmup: 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 READINGWarmup: 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 READINGWarmup: 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 READINGWarmup: 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 Back Squat (70% 1RM) Cooldown: 25 GHD situps, roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, active calf stretches, 3:00 Jump rope, 10 light KB Swings, 10 reverse lunges WOD: 5 Rounds for time: 10 Burpees 16 KB Swings 20 Walking Lunges Cooldown: 35 crunches, 35 sit ups, roll adductors, stretch hips and calves.
CONTINUE READINGWarmup: ROM, dynamic stretches, 5 banded passthroughs and pull aparts 5 strict pull-ups, 10 pushups, 15 walking lunges Strength: Bench press 5 x 3 at 65% of your max WOD: 3 Rounds 10 Burpees 15 Med ball cleans 20 OH walking lunges Cooldown: roll out legs with lacrosse ball, stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, max plank hold, 10 pull-ups, 20 jumping squats WOD: 2000m row then, 100 m walking lunges 100 DB floor press (AHAP) 100 sit ups (ab mat or GHD) Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, lateral lunges with lateral and medial stretch, walk the dog calf stretches, 10 burpee broad jumps, 15 inchworms WOD: 3 rounds for time of: Row 50 calories 150 double-unders 50 walking lunges Cooldown: hip opening stretches, roll out
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