banner

WEDNESDAY 150311

Warm-up: Row 500m Crossover symmetry 10 push ups 15 dislocates Mash lats on roller Hips on box Broad jump down Butt kicks back 10 ring rows   Strength: Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up (any grip of your choice –…

continue reading...

TUESDAY 150310

Warm-up: Run 400m 15 leg swings 10 flossing hamstring squats 15 hollow rocks Twisting lunges down High knees back 10 inch worm push ups banded hip distraction   Strength: Every two minutes, for 16 minutes (8 sets of):Front Squat x 2-3 reps Build over the…

continue reading...

MONDAY 150309

Warm-up: Run or row Crossover symmetry 15 leg swings 15 dislocates 10 push ups 10 GHD sit-ups Bear crawl down Spider-Man crawl back Karaoke down/back Handstand practice Strength: Four sets of… Single Arm Press with a KB x 8-10 reps each arm Rest 2-3 minutes…

continue reading...

SATURDAY 150307

Warm-up: Row or run 15 dislocates 10 push ups Crossover symmetry 15 hollow rocks 15 light wall balls Lunges down Bear crawl back 10 GHD sit-ups 15 KBS’s Hips on box Partner WoD: AMRAP 20:  1 k Row  100 Air Squats  100 Sit-Ups  100 Kettlebell…

continue reading...

FRIDAY 150306

Warm-up: Row 500m Crossover symmetry 10 push ups 3 wall walks 15 leg swings Spidermancrawl down Duck walk back 15 OH squats Karaoke down and back Banded lat and shoulders WoD: Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds…

continue reading...

THURSDAY 150305

Warm-up: Row or run 15 dislocates 15 leg swings 10 hamstring flossing squats Backwards bear crawl down Zombie walk back High knees down Butt kicks back WoD: Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible: Run 800 Meters15…

continue reading...

WEDNESDAY 150304

Warm-up: Run or row 15 dislocates 15 leg swings 15 OH Squats Straight leg bear crawl down Broad jump burpees back Duck walk down Zombie walks back Warm up squats Strength: Every 2 minutes, for 10 minutes (5 sets): Back Squat… *Set 1 – 6…

continue reading...

MONDAY 150302

Warm-up: Row or run 15 dislocates Crossover symmetry 10 push-ups 10 GHD sit-ups Bear crawl down Crab walk back Setup equipment/stations Skill: Every 2 minutes, for 12 minutes… Minutes 1-2, 7-8: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low…

continue reading...

SATURDAY 150227

Warm-up: Row or run 10 pushups 15 hollow rocks 15 supermans 15 leg swings Spider-man down  Bear crawl back 5 strict pull-ups 15 squats Warm up movements Partner WoD: AMRAP 15 Teams of 3  50 Box Jump Overs (20 inches)  50 Burpee Over the Bar …

continue reading...

FRIDAY 150227

Warm-up: Row 750 meters Crossover symmetry 10 push-ups 15 ring rows 10 GHD sit-ups Inch worms down Zombie walks back 15 squats Warm up movements WoD: Workout 15.1 9-minute AMRAP:15 toes-to-bars10 deadlifts5 snatches  (M 115 lb. /  F 75 lb.) Workout 15.1a 1-rep-max clean and jerk   6-minute…

continue reading...

1 229 230 231 232 233

Search

+
WordPress Image Lightbox Plugin