Tag

run
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 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 1 Minute Row @ 25s/m1 Minute Active Spidermans:45 second Row @ 30s/m:45 seconds Push-ups to Down Dog:30 second Row @ 35s/m:30 seconds Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Strength Hyperextensions – 3 sets of 10 repsSnatch from hip40%...
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 30 second rotations x 2 sets Jumping Jacks Active Spidermans Active Dive-bombers Active Samson Slow Air Squats “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 WOD “31 Heroes” AMRAP 31: 8 Thrusters (155/105) 6...
Warmup 200 Meter RunQuad StretchKnee to ChestSolider KicksSide LungeCradle StretchWalking SamsonWalking SpidermansWalkouts3 Air Squats + Broad JumpHigh KneesButt KickersSkip for HeightSkip for Distance Strength Deadlift – 5 sets of 3 reps WOD “Helen” – 3 RFT 400 Meter Run21 Kettlebell Swings12 Pull-ups
Warmup 200 Meter RunQuad StretchKnee to ChestSolider KicksSide LungeCradle StretchWalking SamsonWalking SpidermansSide ShuffleHigh KneesButt KickersBarbell Warmup5 Good Mornings5 Back Squats5 Elbow Rotations5 Strict Press5 Stiff-Legged Deadlifts5 Front Squats Strength Back Squat – 5 rounds of 3 reps WOD “Daniel” – for time 50 Pull-ups400 Meter Run21 Thrusters (95/65)800 Meter Run21 Thrusters (95/65)400 Meter Run50 Pull-ups
Warmup 50 m run5 air squats50 m high skips6 lunges50 m high knees Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Strength Front squat – 3 sets of 10 reps WOD 21-15-9: Front Squat (135/95)Kettlebell Swings (70/53)400 Meter Run
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