Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks WOD: For timeAs you go down the list, you also come back up.1 HSPU2 broad jumps3 v-ups4 jumping lunges5 glute bridges6 jumping knee tucks7 push-ups8 abmat sit-ups9 inchworms10 sprawls11 dips12 cossack squats13 rower sit-ups14 reverse lunges15 pike push up16 jumping jacks17 air squats18 more »
Warmup – ROM drills, Max pull-ups or 15 Bent Over Rows, 25 narrow push ups, 25 sit ups Strength – Bench Press, deload 5 x 5 @ 65% WOD: 4 Rounds 12 KB Swing + Goblet squats 24 Seated Leg raises 24 Lunges, alternating Cooldown: Roll and stretch
Warmup: ROM, dynamic stretches, 30 Jumping jacks, 30 high knees, 30 sit-ups, 15 pushups WOD: Reverse Pyramid for time 50 Sit-ups40 Pushups30 KB Swings20 Pull-ups or Bent Over rows40 Sit ups30 Push ups20 KB Swings10 Pull-ups or Bent Over rows30 Sit ups20 Pushups10 KB Swings5 Pull-ups or Bent Over rows Cooldown: Roll out and stretch
Warmup: ROM, dynamic stretches, with PVC – :30 each – Deadlifts, Hang Power Cleans, Front Squats, Shoulder Press, Push Press, Back Squats Strength: Strict Press 5 x 1-2 @ 90% WOD: 5 rounds 10 Push ups 10 Jumping Lunges 10 Ball Slams Cooldown: Roll out and stretch
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