Tag

burpees
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 :30 Seconds Jumping Jacks Active Spiderman Quick Single Unders Air Squats Higher Single Unders Push-up to Down Dog Barbell Warmup (empty bar) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats WOD AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee...
Warmup 1:00 Easy Row (25s/m)1:00 Active Spidermans:45 Medium Row (30s/m):45 Active Samson:30 Fast Row (35s/m):30 Push-up to Down DogBarbell Warmup5 Good Mornings5 Back Squats5 Elbow Rotations5 Strict Press5 Stiff-Legged Deadlifts5 Front Squats Strength 5-4-3-2-1 – Push Press – work to max WOD Every 3:00 x 4 Rounds 200m run10 Barbell Facing BurpeesMax Push Press (115/80)...
Warmup 200 Meter Run 10 Air Squats 10 Spidermans 10 Push-up to Down Dog 10 Medicine Ball Squats 10 Medicine Ball Deadlifts 10 Medicine Ball Push Press Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Strength Backsquat – 5 sets of 3 reps...
Warmup :60 Seconds – :45 Seconds – :30 Seconds (60 seconds through all movements, then 45 seconds, then 30 seconds. )Active SpidermansActive SamsonPush-up to Down DogAir SquatsWalkouts 100m Asymmetric (one handed) Farmer Carry (go fairly heavy) 100m down, 100m back, switching hands. Strength Good Mornings8 reps @ 45lb8 reps @ 65lb8 reps @ 85lbThrusters50% of...
Warmup 10 Push-ups to Down Dog10 Air Squats10 Active Spiderman’s (5/leg)10 Active Pigeon’s (5/leg)5 Walkouts8 Push-ups to Down Dog8 Air Squats8 Active Spiderman’s (4/leg)8 Active Pigeon’s (4/leg)4 Walkouts6 Push-ups to Down Dog6 Air Squats6 Active Spiderman’s (3/leg)6 Active Pigeon’s (3/leg)3 WalkoutsBarbell Warmup5 Good Morning5 Back Squats5 Elbow Rotations5 Strict Presses5 Stiff-Legged Deadlifts5 Front Squats Skill...
Warmup Active stretching for 30 seconds Quad Stretch Active Spidermans PVC Pass Throughs Side Lunges Air Squats PVC Pass Throughs (More Narrow) Push-up to Down Dog Active Samson PVC Overhead 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...
Warmup 200 Meter RunQuad StretchKnee to ChestSolider KicksSide LungeCradle StretchWalking SamsonWalking SpidermansWalkouts3 Air Squats + Broad JumpHigh KneesButt KickersSkip for HeightSkip for DistanceModified Barbell Warmup5 Good Mornings5 Back Squats5 Elbow Rotations5 Snatch Grip Push Press5 Overhead Squats5 Snatch Grip Deadlifts Strength Snatch from hip40% of 1RM – 1 set of 3 reps50% of 1RM –...
Warmup Jumping Jacks3 Push-up to Down Dog10 pushupsActive Spidermans10 pushupsActive Samson + Air SquatModified Barbell Warmup5 Stiff-Legged Deadlifts5 Front Squats5 Reverse Lunges (Each Leg)5 Strict Press5 Elbow Rotations5 Back Squats Strength Back Squat – 5 Sets of 3Front Rack Reverse Lunge – 3 Sets of 12 WOD Alternating Tabata x 8 Minutes: Back Squat (45/35)Burpees
Warmup Active Spidermans PVC Pass Throughs Active Samson PVC Pass Throughs (Slightly More Narrow) Push-up to Down Dog Slow PVC Overhead 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 Strength Power Snatch – 5 sets of 3...
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