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WOD'S ARCHIVE

  • Wed.1.26.22

    By CoachBo | In WOD | on January 26, 2022

    Warmup: 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 READING
  • Mon.1.24.22

    By CoachBo | In WOD | on January 24, 2022

    Warmup: ROM, Dynamic stretches, 10 burpees, 20 squats Strength: Front Squat Max 5 x 1 working up to a new heavy 1 rep max WOD: 16 min AMRAP 6 Walking Lunges 4 V-Ups 2 Dumbbell Thrusters (2×50/35 lb) 12 Walking Lunges 8 V-Ups 4 Dumbbell Thrusters (2×50/35 lb) Continue with this pattern, adding 6 Walking more »

    CONTINUE READING
  • Sun.1.23.22

    By CoachBo | In WOD | on January 23, 2022

    Warmup: ROM drills, 15 arm circles (small to big, big to small), 15 push-ups, 15 dips, 15 press with bar WOD: EMOM for 8 mins, perform 10 Elevated Ring Rows rest 2 mins, then EMOM for 8 mins, perform 10 Barbell Floor Press (95/65#) rest 2 mins EMOM for 8 mins, perform 10 Behind the more »

    CONTINUE READING
  • Sat.1.22.22

    By CoachBo | In WOD | on January 22, 2022

    Warmup: ROM, dynamic stretches, 10 jumping squats, 10 burpees, 20 lunges WOD: 4 Rounds 15 DB Box Step ups, Left only 15 DB Box Step ups, right 15 Heel elevated goblet squats 15 Toe elevated Romanian DL then 3 Rounds 20 Banded Glute bridges 15 ea. Single-leg elevated bridge 20 Weighted Sit-ups Cooldown: Stretch

    CONTINUE READING
  • Wed.1.19.22

    By CoachBo | In WOD | on January 19, 2022

    Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup to 75% then5 x 1 work up to heaviest single WOD: 20:00 AMRAP 10 Pullups15 GHD situps20 Double Unders (4x singles)500m Row Cooldown: Roll out and stretch

    CONTINUE READING
  • Mon.1.17.22

    By CoachBo | In WOD | on January 17, 2022

    Warmup:   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 READING
  • Sun.1.16.22

    By CoachBo | In WOD | on January 16, 2022

    Warmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions Cooldown: Roll and stretch

    CONTINUE READING
  • Wed.1.12.22

    By CoachBo | In WOD | on January 12, 2022

    Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks, 10 ring rows or DB Flies Strength: Bent Over Row Warm up to 75%, then 5 x 1 to heaviest single. If not maxing, do 10 sets of 5 with dumbbells WOD: 4 Rounds of:5 Burpees20 Squats5 Burpees10 Push ups5 Burpees20 Lunges5 Burpees10 V-ups400m more »

    CONTINUE READING
  • Mon.1.10.22

    By CoachBo | In WOD | on January 10, 2022

    Warmup: ROM drills, dynamic stretches, 1 min deep squat hold, 30 seconds of squat jumps, 10 duck walk steps Strength: Back Squats Warmup to 75% of your 1 rep maxWork: 5 x 1 for heaviest single possible WOD: For time 25 weighted 3 way crunches 400m run21 slam balls 800m run15 slam balls 1200m run9 more »

    CONTINUE READING
  • Sat.1.8.22

    By CoachBo | In WOD | on January 8, 2022

    Warmup: ROM, dynamic stretches, 15 burpees WOD: HIIT Intervals 4 Rounds 1:00 – Plank taps (tap opposite shoulder, alternate):30 – High Knees1:00 – Inch worms, with pushup:30 – Butt Kicks1:00 – Squats (with bands. Add 5 pulses every 5 squat reps):30 – Butt kicks1:00 – Dips:30 – High Knees Rest 3 minutes, repeat Cooldown: Roll more »

    CONTINUE READING
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