Warmup: ROM drills, dynamic stretches, max strict pull-ups or 20 rows, 20 Hand release pushups, 20 situps, 30 second handstand hold, 15 Press with PVC Strength: Strict Press Warmup to 65%, then work up to a new heavy single 5 x 1 WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 Wtd Lunges, each 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 to 85% 1RM Work: 10 x 1-2 reps with 60-90 second rest between sets WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 15 Hand release pushups, 20 situps, 30 second handstand hold, 15 Push Press with PVC Strength: Strict 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 to 80% 1RM Work: 10 x 3 reps with 60-90 second rest between sets WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 more »
CONTINUE READING**Reminder: There is only one class today at 9:00am.** Warmup: ROM drills, dynamic stretches, 15 Hand release pushups, 20 situps, 30 second handstand hold, 15 Push Press with PVC Strength: Strict 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 more »
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