Warmup: ROM, dynamic stretches, 10 PVC pass thru’s. 15 jumping squats, 500m row – easy pace WOD: For time 21 Pullups, 9 Wall Balls, 500m Row 15 Pullups, 15 Wall Balls, 500m Row 9 Pullups, 21 Wall Balls, 500m Row Then, ab circuit from the board Cooldown: Roll out shoulders, calf and hip stretches
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 of each: Banded Good mornings, Squats, Sit-ups, Mountain climbers, Knee sit throughs, Clamshells R/L Strength: Deadlift 5 x 2 @ 85% WOD: 3 Rounds for time: 12 SDHP (75/55#) 24 Wall Balls 12 Bulgarian Split Squat (75/55#) 24 Super crunches (15/10#) Cooldown: Updog/downdog x 5, roll out
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 high knees, 20 squats, 20 sit-ups, 10 Flag push-ups WOD: 3 Rounds for time 2 Cleans 10 Over bar burpees 2 Cleans 10 Wall Balls 2 Clean 10 Wall Ball sit-ups 500 m Row Cooldown: Mobility drills
CONTINUE READINGWarmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 KB side bends , each side (AHAP) 25 Wall Balls 25 V- ups 25 Back Extensions Cooldown: Roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Hanging Leg raises10 KB Swings15 Burpees10 Wall Balls5 box dips Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks, 10 inchworms with push ups, 10 lunge + twist WOD: For time3:00 Jump rope20 Box Step-Ups, each leg20 Burpees20 Dumbbell Deadlifts (2×50/30 lb)20 Push-Ups20 Wall Balls20 Dumbbell Bent Over Rows (2×50/30 lb)20 Sit-Ups, then3:00 Jump rope Cooldown: roll out and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict PressWarmup to 65% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls15 Bent Over Rows200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: Warm-up to 75% 1 RM Work: 1/1/1/1/1 Find a new 1 Rep Max WOD:4 Rounds 20 KB Swings 10 wall balls (20/14#) 5 burpees Cooldown: Roll and stretch hamstrings and quads
CONTINUE READINGWarmup: ROM, dynamic stretches, 5 strict pull-ups, 10 scap push ups Strength: Bent Over Rows Work: 5 x 3 @ 85% WOD:AMRAP 20 minutes:30 Wall Balls200m Run10 Atomic sit-ups Cooldown: up dog/down dog x 4, stretch shoulders
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks, 10 front squats with PVC Strength: Front SquatWarmup to 80%Work: 5 x 5 WOD: 3 Rounds1000m row/800m run30 Wall balls30 Supermans Cooldown: 30 side V-ups, each side. Roll out and stretch
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