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 […]
Tag Archives: dips
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 3 rounds of: 5 push-up cross-overs 10 butt-to-ball squats 5 Mr. Spectaculars (35# DB’s) 100′ bear crawl Strength: Bench 5-5-3-3-3, superset with dips 8-8-8-8-8 MetCon: 5 rds of 50′ side shuffle left, 50′ side shuffle right x 2 15 TRX fly’s 10 DB triceps kickbacks 15 squat jumps Cash out […]
Dynamic warm-up, then 4 rds of: 10 single leg DB deadlifts (50# DB) 10 atomic sit-ups (20# ball) 10 DB curls (35# DB’s) 100′ crab walk Strength: deadlifts 8-8-6-4-4, super-set with toes to bar (10-10-10-10-10) MetCon: 5 rds for time of 400m run 10 box jumps (30″) 10 dips 10 reverse curls (25# […]
Did you set some resolutions for 2016? Remember, when it comes to fitness, something is better than nothing. Give yourself time to work back into it. Have a plan, and even more importantly, an accountability partner. Too many people jump back in thinking they can pick right up where they left off, get extremely sore, […]
ROM Drills,then warm-up with: Tabata (0:20 seconds of work, 0:10 seconds of rest x 8 rounds per exercise. Record the lowest number of reps completed for each) Med-ball squat-cleans (20#) -DR 8, AR 8 Russian Twists (35# plate) -DR 15, AR 18 Supine pull-ups -DR 9, AR 10 Handstand hold -DR, AR completed Strength: […]
ROM Drills, then Warm-up with a 12:00 AMRAP (as many rounds as possible) Check out lexicons here: https://flagrantbeard.com/chops-lexicon/ 5 ball slams (30# slam ball) 5 overhead slam ball throws for distance (30#) 10 SDLHP’s (72# KB) -DR 10+3, AR 10+6 Strength: deadlifts 5-5-5-5-5, superset with dips 10-10-10-10-10 MetCon: 5 rounds for time of 10 atomic […]