Category

WOD
Warmup Line Drills Quad Stretch Knee to Chest Solider Kicks Side Lunge Cradle Stretch Walking Samson Walking Spidermans WalkoutsCrossover Symmetry – hip and shoulder activation program Strength Tempo Back Squat On the Minute x 10: WOD 5 Rounds for time 1 Minute Wallballs 1 Minute Alternating Dumbbell Power Snatches 1 Minute Assault Bike Calories 1...
Warmup :30 Seconds Easy Row Active Spidermans Medium Row Active Samson Faster Row Air Squats Line Drills Quad Stretch Straight Leg Kicks Walkouts Crossover Symmetry – Hip and Shoulder Activation Program Strength 7 Thrusters – 7 minute EMOM – 45lb WOD 2 Rounds For Time:20 Push Presses (115/85)30 Single Dumbbell Box Step-ups (35)40 Burpees50/35 Calorie...
Warmup Easy jog 200m Quad Stretch Knee to Chest Solider KicksMedium Jog 200m Side Lunge Walking Samson Walking SpidermansFast Jog 200m Push-up to Down Dog Air Squats Slow Burpees Crossover Symmetry – Hip and shoulder activation program Strength 9-7-5-3-1 Backsquat – build to a heavy 1 rep WOD 5 Rounds:9 Toes to Bar15 Wallballs (20/14)...
Warmup :30 Seconds Walkouts Active Samson Active Spidermans Air Squats Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Strength On the 2:00 x 5 Sets:6 Snatch Grip Deadlifts3 Hang Power Snatches6 Overhead Squats3 Squat Snatch WOD AMRAP 20:20 Wallballs...
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
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