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
Tag Archives: fitness
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 […]
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 Stations – 1:00 minute for each exercise, 30:00 minute total workout, 0:10 seconds to transition between exercises Station 1 – Plyo & Abs: Side touches Hips up, crunch up Mountain climbers Side planks Squat hops Leg levers Step-ups (24″) Bicycles (abs) Jump rope Hips up, side crunches Station 2 – Weights: […]
ROM Drills, 1 mile run. Warm-up: Do 10, 20, 30 of: Hand-release push-ups V-up sit-ups Hamstring ball curls (heels on med ball, curl to butt, keep butt off the deck, hands behind head) After each set of 10, 20 and 30, complete 100′ crab walk (50′ forward, 50′ backward) Strength: Bench press 10-10-8-8-8, after […]
ROM Drills Warm-up: Complete 15 shuttle sprints (50′ down and back = 1 sprint), then 5 rds of 100′ bear crawls 8 barbell rows 10 box jump-overs (24″ box), then finish with 150 double-unders Strength: Close grip incline bench 10-12 reps, 6-8 reps, 3-5 reps, then a max reps burn-out set. Superset each with […]