Warmup: ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run Strength: Deadlift 5 x 2 @ 85% WOD: 21-15-9 Lunges, each side Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 Sit-ups Cooldown: Roll out and stretch.
Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees and butt kicks WOD: For time – with dumbbell 10 Goblet Squats 8 Devil Press (burpee into single arm press) alt 20 Straight leg sit ups 8 Devil Press 30 Goblet Squats 8 Devil Press 40 Straight leg sit ups 8 Devil Press 50 Goblet Squats more »
Warmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row5 x 2 @ 85% WOD: 20 Min AMRAP 200m run15 SDHP (75#/55#)15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch
Warmup: ROM, review and practice Med ball Cleans, 2 min Jump rope, 10 push ups, 15 KB swings WOD: “Tabata That”Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise: Med Ball Cleans (20/14#)Double-UndersPush-upsKettlebell Swings (55/35#) Cooldown: Ab circuit 3, work mobility
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