Dynamic warm-up, then 5 rds of: 200m sandbag run 20 ring pull-ups 20 alternating DB box step-ups 20 push-ups 20 sandbag bearhug squats Strength: DB fly’s 4 x 8-10 reps, superset with 1:00 plank holds
Author Archives: Dave
Here’s a crazy WOD for you. Start with your Dynamic warm-up and range of motion drills, then do sandbag squats to the song, “Bring Sally Up.” When the song says up, go up, and when it says down, go down. Hold each position until the song tells you otherwise. Click here for an example: https://www.youtube.com/watch?v=CswK7e_Bep8. […]
Team workouts and competitions are a great way to take your mind off of “the workout” while having some fun. Today our dynamic warm-up included a game we call “Slaps.” Everyone starts at the top of a push-up (or bear crawl) position. On go, you’re trying to tag anyone you can before they tag you. […]
Dynamic warm-up. 1st WOD) 5 rds of 400m run, 15 overhead squats 2nd WOD) 12:00 AMRAP of: 10 single arm DB snatches (5 each side) 10 standing broad jumps 10 KB swings 10 atomic sit-ups 3rd WOD) Run 400m, then 21-15-9 of DB Thrusters and Pull-ups, then run 400m. 4th Station) Seated DB curls to shoulder press 4 […]
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Extended Dynamic Warm-up, then Sandbag squats to, “Bring Sally Up.” https://www.youtube.com/watch?v=41N6bKO-NVI Go down when the song says go down, up when it says come up. Hold position in between. 70# sandbag Strength: 3 sets of 3 back squats – superset with dips (10). When done with the three sets, 800m run, then: 3 sets of […]
Range of motion drills, then warm-up with: Ball slams (30#) 4,8,12,16, 20 Shuttle sprints (50′ down, 50′ back = 1) 10,8,6,4,2 Strength: DB lateral raises 10-10-8-8-8, superset with 0:30 second handstand holds MetCon – partner WOD. Station A works, Station B runs 400m. When B returns, switch. Continue until each partner has completed a total […]
Partner warm-up with med ball chest passes and burpees. WOD 5 bear crawls (50′ down, 50′ back = 1) 200m sandbag run (70# sandbag), then 4, 3, 2, 1 for crawls, following each round with a 200m sandbag run -AR 19:54, DR 20:15, CM 22:14 Strength: 1:00 minute at each station, max reps, 4 […]
Dynamic warm-up, then 4 rds of: 5 man-makers (35# DB’s) 5 overhead slam ball throws for distance (30#) 5 standing broad jumps Strength: Back squats 8-5-5-5-3, superset with single arm DB rows 8-8-8-8-8 (each side, 80#) MetCon: 3 rds of 400m run 1 rope climb (15′) 5 squat cleans (135#) 7 ring pull-ups […]
Dynamic warm-up, then 3 rds of: 1:00 row for calories 1:00 max ab-mat sit-ups 1:00 max bar-facing burpees 1:00 max shuttle sprints (50′ down and back = 1) for total reps 1:00 minute rest Strength: Bench 8-5-3-3-3, superset with max pull-up holds MetCon: 200m sandbag run (70#) 50 hand-release plate push-ups 200m sandbag […]