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Warmup Easy jog 200m Quad Stretch Knee to Chest Solider KicksMedium Jog 200m Side Lunge Walking Samson Walking SpidermansFast Jog 200m Push-up to Down Dog Air Squats Slow Burpees Crossover Symmetry – Hip and shoulder activation program Strength 9-7-5-3-1 Backsquat – build to a heavy 1 rep WOD 5 Rounds:9 Toes to Bar15 Wallballs (20/14)...
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 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 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 Easy Shuttle Run Active Spidermans Medium Shuttle Run Active Samson Faster Shuttle Run 5 Push-up to Down Dog Dumbbell Warmup (Completed with light dumbbells) 5 Stiff-Legged Deadlifts 5 Front Squats 5 Strict Presses 5 Reverse Lunges (each leg) 5 Strict Presses 5 Front Squats 5 Stiff-Legged Deadlifts Strength Backsquat – 5 rounds of 3...
Warmup Row 400 m5 Push-up to Down DogSpidermansSamsonDouble-under practice (or 50 single unders) 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 Strict Press 5 sets of 3 reps WOD 4 RFT (rounds for time) 21 cal row...