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. […]
Tag Archives: abs
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 […]
We had a week of workouts that left us feeling like we’d been run over. We took the day off yesterday to recover, but didn’t feel 100% like ourselves today. Sometimes, you just have to push through it… Stretch, Run 1 mile, Range of Motion (ROM) Drills, then 21-15-9 of: Russian KB Swings (72#) Butt-to-ball […]
Today’s workout was awesome. Still sore from yesterday and then piled more on today. So I crushed a huge breakfast: four eggs, brown rice, spinach, tomato, and avocado. Muscle fuel! Dynamic Warm-up, then 4 rds of: 10 Turkish get-ups (5 each side, 35# DB) 10 goblet squats (62# KB) 7’s (7 bottom-half curls, 7 top-half curls, 7 […]
Dynamic warm-up, then 4 rds of: 100′ walking lunges 10 supine pull-ups 15 V-ups 20 KB Russian swings (72#) Strength: deadlifts 8-6-4-4-4, superset with 0:10 plank holds, alternating back leg up off the ground at a 45 degree angle – left, right, left, right (0:40 seconds total each round) MetCon: 4 rds of 400m […]
Dynamic Warm-up, then Deck of Cards workout for time, where: Diamonds are DB Curls (35# DB’s) Hearts are ball slams (30#) Clubs are Hand-release push-ups Spades are Goblet Squats (62# KB) First Joker is 100 flutter kicks (each side), second joker is a 1 mile run. Jacks are 11, Queen’s 12, King’s 13 and Ace’s […]
Just getting around to publishing my Valentine’s Day Workout – been under the weather. But, it just so happens that this was my 40th birthday, so we had a real butt-kicker. Dynamic warm-up. For time: Start with 214 double-unders, then 2 rds of: 40 calorie row 40 overhead walking lunges (45# plate) 40 DB oblique crunches […]
Long, dynamic Warm-up, then 10 rds of: 10 back squats (135#) 10 ring pull-ups 10 hand-release plate push-ups 10 sit-ups -AR 14:02 (scaled), DR 24:52 3 rds of 1:00 minute stations: Box step-ups (20″) Kicks on heavy bag Plank hold Stretch and drink lots of water
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