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pushpress
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 :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 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 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 :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 3 rounds of 10 cals on the rower, then 10 burpees. If you have a partner, then one person does burpees while the other is rowing (don’t stop at 10 necessarily), switch when the rowing is complete. Do three rounds. Push-up to Down Dog Active Samson Active Spidermans 15 Air Squats Barbell Warmup 5...
Warmup Row 600m slow40 Medicine Ball Foot Taps (20 each foot)Row 400m medium5 Push-up to Down DogRow 200m fast10 Slow Air SquatsBarbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Strength Deadlift 5×3 (5 rounds of 3 reps) WOD Fight Gone Bad 3 Rounds...
Warmup 200m runSpidermanPigeonSamsonScorpionShoulder band work WOD So after yesterday’s workout (Cindy) my quads and tris are burning. I wanted to do a chipper, but couldn’t find anything that didn’t use my quads and tris, so I’m modifying some of the movements in Filthy Fifty today. Quad/Tri-less Filthy Fifty – For time 50 Cal row50 Jumping...