No 1:30 pm class tomorrow as I will be presenting at Career Day! Warm Up: 30 Seconds Single Unders Push up to down dog Sit-ups Single Unders Chest stretch Arch Ups Single Unders Hands over head air squats V-Ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach…
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Surprise WOD…see y’all tomorrow.
Warm Up: 200m run Quad stretch Knee to chest Walking Samson Walking Spider-Man Side lunges 3 air squats + broad jump High knees Butt kicks AMRAP 5: 200’ Walking Lunge (Body Weight) 50 AbMat Sit-Ups Max KB Swings (53/35) Rest 5 Minutes AMRAP 5: 200′ KB Walking Lunge (53/35) 50 AbMat Sit-ups Max KB Swings…
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Warm Up: 30 Seconds Easy Run Soldier kicks Box Step-ups Moderate Run Push ups to down dog Lateral Box Step-ups (15 Seconds Each) Faster Run Child’s pose Lateral Hops Over Band WOD: AMRAP 15: Buy-In: 1 mile run Directly Into… Max Rounds: 8 Burpee Box Jumps (24/20) 8 Chest to Bar Pull-ups
Warm Up: 30 Seconds Active Samson Lateral Squats Active Spidermans Air Squats Push-up to Down Dog Air Squats with Arms Overhead 1 Minute Each Glute Bridges Single Leg Glute Bridges (30 Seconds Each Side) Glute Bridge Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian…
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Warm Up 2 Rounds 40 Seconds On / 20 Seconds Off Run Front Plank Hold Glute Bridge Walkouts Soldier Kicks Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats WOD: For Time: 1,500 Meter Run 30 Deadlifts (245/165) 45 Lateral Barbell Burpees
Warm Up: 3 Minute Run Minute 1: Easy Minute 2: Moderate Minute 3: Faster 45 Seconds Each Child’s pose Push up to down dog Chest stretch Straight leg sit ups Push ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats WOD:…
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Warm Up: 30 Seconds Push-up to Down Dog Box Facing Step-ups Kettlebell Romanian Deadlifts Box Air Squats (Similar to a Wall Squat) Lateral Box Step-ups (30 Seconds Each Side) Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side) Active Spidermans Box Facing Step-ups (Higher Box) Russian Kettlebell Swings Performed with Light Kettlebell Barbell Warmup…
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Warm Up: 2 Rounds 30 Seconds: Shuttle Runs (Increase Pace 2nd Round) Active Samson 2 Rounds 30 Seconds: Burpees Active Spidermans 2 Rounds 30 Seconds: Run (Increase Pace 2nd Round) Inchworm to Push-up 5 Rounds: AMRAP 4: 25 Wall Balls (20/14) 20 burpees AMRAP 10 Meter Shuttles Rest 4 Minutes Between Rounds
Warm Up: 40 Seconds Easy Run Glute Bridges Click Here Single Arm KB Deadlift (20 Seconds Each Side) Moderate Run Single Leg Glute Bridges (20 Seconds Each Side) Click Single Arm KB Strict Press (20 Seconds Each Side) Faster Run Slow Air Squats Single Arm KBFront Squats (20 Seconds Each Side) Performed with 1 Light…
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