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    ADDRESS7855 Daylily Way Frisco, TX 75033

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News

  • Mon.8.15.22

    By CoachBo | In WOD | on August 15, 2022

    Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat, de-load5 x 5 @ 65% WOD: Circuits1:00 work at each station; :30 rest/transition 4 rounds RowGoblet squat DB Snatch, altKB Bulgarian Split squat (L then R)Toe touches Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.8.10.22

    By CoachBo | In WOD | on August 9, 2022

    Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 banded pass throughs, 15 push ups, 500m row Strength: Bench press, de-loadWork: 5 x 5 @ 65% of 1 RM 3 rounds:2:00 work; 1:00 rest of Mason twist, weighted (10 – 25#)Bear crawl, forward and backwardJump rope/Double Unders Cooldown: hip opening stretches, roll out and stretch

    CONTINUE READING
  • Mon.8.8.22

    By CoachBo | In WOD | on August 8, 2022

    Warmup: ROM, dynamic stretches:30 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load5 x 5 @ 65 % WOD: 3 Rounds for time400m run12 Renegade Rows9 Burpees Cooldown: 3 x 1:00 plank, 1:00 restRoll and stretch

    CONTINUE READING
  • Sun.8.7.22

    By CoachBo | In WOD | on August 6, 2022

    Warmup: ROM, dynamic stretches, 15 Inchworms, :30 Jumping jacks, high knees, and butt kicks WOD: 8 rounds 8 squats 8 curtsy lunge, left 8 curtsy lunge, right 8 tricep dips 8 v-ups 8 push ups 8 floor wipers (R + L = 1) 8 burpees Cooldown: Stretch

    CONTINUE READING
  • Sat.8.6.22

    By CoachBo | In WOD | on August 5, 2022

    Warmup: ROM, Dynamic stretches, 1000m row, 10 squats, 20 push ups, 30 mountain climbers WOD: For time 10 Box dips20 jump squats30 4ct mountain climbers40 side plank knee to elbow taps50 alternating pistols Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.8.3.22

    By CoachBo | In WOD | on August 2, 2022

    Warmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row de-load5 x 3 @ 65% WOD: 20 Min AMRAP 200m run15 Sumo Deadlift High Pull (75#/55#)15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch

    CONTINUE READING
  • Mon.8.1.22

    By CoachBo | In WOD | on July 31, 2022

    Warmup: ROM drills, 15 inchworms, 20 squats Strength: Back Squat, de-loadWork: 5 x 3 @ 65% WOD:10, 9, 8, 7….3, 2, 1 of Box JumpsGHD sit upsKB swingsHand-release push-ups Cooldown: Rollout and stretch

    CONTINUE READING
  • Sun.7.31.22

    By CoachBo | In WOD | on July 30, 2022

    Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Deadlifts (bodyweight) Box Jumps Seated Press with bar Then 50 Hollow Rocks 50 Arch Rocks 25 GHD sit-ups Cooldown:  Roll out and stretch.

    CONTINUE READING
  • Wed.7.27.22

    By CoachBo | In WOD | on July 27, 2022

    Warmup: ROM, dynamic stretches, 10 seated press with PVC, 15 sit ups, 20 supermans Strength – Strict Press 5 x 2 at 85% WOD: 3 rounds  (:20 w/:10 rest) with Dumbbell Renegade row, L Renegade row, R Lunge + Single arm thruster, L Lunge + Single arm thruster, R DB Snatch, L DB Snatch, R more »

    CONTINUE READING
  • Mon.7.25.22

    By CoachBo | In WOD | on July 25, 2022

    Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat5 x 2 @ 85% WOD: Circuits1:00 work at each station; 1:00 rest/transition 2 rounds High kneesDB Side bends DB Push PressBurpeesToe touches Cooldown: Roll out and stretch

    CONTINUE READING
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