Tag

thrusters
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 Line Drills Quad Stretch Knee to Chest Solider Kicks Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front SquatsCrossover...
Warmup 1 Minute Easy Row (25s/m)1 Minute Active Spidermans:45 second Medium Row (30s/m):45 seconds Push-ups to Down Dog:30 second Faster Row (35s/m):30 seconds Air SquatsBarbell Warmup5 Good Mornings5 Back Squats5 Elbow Rotations5 Strict Presses5 Stiff-Legged Deadlifts5 Front Squats Strength Snatch – 5 sets of 3 reps WOD AMRAP 18 30 Thrusters (95/65)30 Box Jumps (24/20)30/21...
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 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 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 Spidermans Samson 5 Push-up to Down Dog 20 Air Squats Banded Walks Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Strength Snatch 5×3 (5 sets of 3 reps) (power snatch to scale) WOD “Fran” 21-15-9: Thrusters (75) Pull-UpsScaledThrusters (45)Ring rows Results I...