Warmup: ROM drills, dynamic stretches, 15 Hand release pushups, 20 situps, 30 second handstand hold, 15 Push Press with PVC Strength: Bench Press Warmup to 80% of your 1 RM Work: 10 x 3 reps with 1 min rest WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 Wtd Lunges, each leg (35/25# plate held more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, max strict pull-ups or 20 ring rows, 20 Hand release pushups, 20 situps, 30 second handstand hold 15 Push Press with PVC Strength: Strict Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 Wtd Lunges, each leg (35/25# plate more »
CONTINUE READINGWarmup: ROM drills, 10 elevated ring rows, 25 Hand release pushups, 25 situps 15 Push Press with PVC Strength: Strict Press, deload 5/5/5 at 40/50/60% 1RM WOD: 20 min AMRAP 15 Box Jumps (24/20#) 15 Wtd Lunges, each leg (35/25# plate held overhead) Cooldown: mobilize shoulder with banded stretches and lacrosse ball.
CONTINUE READINGWarmup: ROM Drills, 10 PVC Dislocates, 20 jumping squats Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1RM WOD: 50 weighted lunges (35/25# DB) 400m Run 30 OH Split Squats (35/25#) 200m Run 10 Bent over rows (35/25# DB) Cooldown: 25 GHD situps, mobilize
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