Category

WOD
Warmup 1 Minute Easy Row Active Samson :45 Seconds Medium Row Push-up to Down Dog :30 Seconds Faster Row Air Squats Strength Power Cleans – 5 rounds of 3 reps WOD AMRAP 18: 21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand Release Push-ups
Warmup :30 Seconds Easy Shuttle Run Quad Stretch Knee to Chest Soldier Kicks Medium Shuttle Run Side Lunge Knuckle Drags Air Squats Faster Shuttle Run Active Spiderman Active Samson Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Overhead Squats 5 Stiff-Legged Deadlifts 5 Front...
Warmup :30 Seconds Easy Row Active Spidermans Medium Row Active Samson Faster Row Air Squats Strength Deadlift – 5 rounds of 3 reps WOD AMRAP 3: 50′ Walking Lunge (No Weight) 35 AbMat Sit-ups Max Calorie Row rest 3 minutes AMRAP 3: 50′ Walking Lunge (30’s/25’s) 35 AbMat Sit-ups Max Calorie Row rest 3 minutes...
Warmup :30 Seconds Easy Row Active Spidermans Medium Row Push-up to Down Dog Faster Row Active Samson Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Strength Push Press – 5 rounds of 3 reps WOD For Time: 50/35 Calorie Row 40 Kettlebell Swings...
Warmup :30 Seconds Push-up to Down Dog Air Squats Active Spidermans Banded Air Squats Active Samson Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Strength Bench Press – 5 rounds of 3 reps WOD Elizabeth 21-15-9 Squat Cleans (135/95)Ring Dips
Warmup :30 Seconds Jumping Jacks Push-up to Down Dog Air Squats Active Spidermans WOD For time: 2k Row150 Double Unders10 Rounds of Cindy 1 round of Cindy is: 5 Pull-ups10 Push-ups15 Air Squats
Warmup :30 Seconds Walkouts Quad Stretch Push-up to Down Dog Deep Side Lunges Slow Burpees Air Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged Deadlifts 5 Front Squats Strength Overhead Squat – Build to a heavy single WOD...
Warmup :30 Seconds Easy Bike Active Spidermans Medium Bike Push-up to Down Dog Faster Bike Air Squats Banded WalksCrossover Symmetry – Shoulder & Hip Activation Strength 100 m weighted lunge (35/25 dumbbells) X 3 WOD 5 Rounds: 1:00 Calorie Bike 1:00 Wallballs (20/14) 1:00 Double Unders 1:00 Rest Score is lowest number of reps per...
Warmup 30 Calorie BikeLine Drills Quad Stretch Knee to Chest Straight Leg Kicks Cradle Stretch Walking Samson Walkouts Air Squats Side Shuffle High Knees Butt Kickers Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Do Crossover Symmetry shoulder and hip activation program WOD...
Warmup Line Drills Quad Stretch Knee to Chest Solider Kicks Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front SquatsCrossover...
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