Tag

powerclean
Warmup 3 Rounds of 10 calorie bike sprints Line drills: 4 WalkoutsActive SamsonActive SpidermansActive Cradle4 Push-up to Down Dog Barbell warmup 5 Good Mornings5 Back Squats5 Elbow Rotations5 Strict Presses5 Stiff-Legged Deadlifts5 Front Squats Strength Power Cleans – 5 rounds of 3 reps WOD 4 Rounds for time:30/24 Calorie Schwinn Bike15 Toes to Bar7 Power...
Warmup 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 10 Air Squats Squat TherapyRussian Baby MakersWall squat (to a 16 in box)Pole squatBar squat Strength Overhead Squat + Snatch Balance complex OHS + Snatch Balance – 3 rounds Squat Snatch On the...
Warmup 1 Minute Slow Row (25 s/m)20 Knuckle Draggers (10/side)10 Air Squats:45 seconds Medium Row (30 s/m)10 Active Spidermans (5/side)10 Air Squats:30 seconds Faster Row (35 s/m)10 Push-up to Down Dog10 Air Squats Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats...
Warmup 1 Minute Easy Row (25 s/m)1 Minute Active Spidermans:45 second Medium Row (30 s/m):45 seconds Push-ups to Down Dog:30 second Faster Row (35 s/m):30 seconds Air SquatsBarbell Warmup (empty bar)5 Good Mornings5 Back Squats5 Elbow Rotations5 Strict Presses5 Stiff-Legged Deadlifts5 Front Squats Strength Deadlift – 5 sets of 3 reps WOD 3 Rounds for...
Warmup 30 second active movementsQuad StretchStraight Leg KicksJumping JacksActive SpidermansAir SquatsEasy Single UndersActive SamsonPush-up to Down DogHigher Single UndersBarbell Warmup5 Good Mornings5 Back Squats5 Elbow Rotations5 Strict Presses5 Stiff-Legged Deadlifts5 Front Squats Strength Hyperextensions (GHD or on a box) 45lb empty bar – 3 sets of 10 repsClean (sub power clean) @ 50% of 1RM...
Warmup Round 1: 50ft. Run 5 Air Squats 50ft. Run Back Round 2: 50ft. High knees 3 Burpees 50ft. High knees Back Round 3: 50ft. Butt kickers 5 Push-ups 50ft. Butt kickers Back Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Strength Power...
Warmup Row 400mActive SpidermansActive SamsonPush-up to Down DogDumbbell Warmup (Completed with light dumbbells)5 Stiff-Legged Deadlifts5 Front Squats5 Strict Presses5 Reverse Lunges (each leg)5 Strict Presses5 Front Squats5 Stiff-Legged Deadlifts Strength Power Cleans – 5 x 3 (5 sets of 3 reps) WOD 3RFT 5 Strict Handstand Pushups (scale to push-ups with feet elevated onto a...
Warmup Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Toe Walk Heel Walk Side Shuffle High Knees Butt Kickers Barbell Warmup (empty bar) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats...
Warmup Rowling! X 10 Rowling is performed on a rower. You row 100m as hard as you can. You try to stop exactly on 100m. However many meters you are over or under when the wheel stops, you do that many burpees. Do 10 sets of these. Strength Barbell movement practice. Go through the following...