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 […]
Tag Archives: flutter kicks
Dynamic warm-up, then 3 rds of: 100′ bear crawl (50′ down and back) 20 Single leg deadlifts (62# KB) 15 Russian KB swings (62#) 10 Burpee box jumps (24″) Strength: Squats 8-8-5-3-3, superset with strict pull-ups, 8-8-8-8-8 MetCon: complete reps of 10, 9, 8…1 of SDLHP’s (72# KB) Standing broad jumps Oly-bar rows […]
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 […]
ROM Drills, then warm-up with 12,11,10,9…down to 1 reps of: Double-unders Russian swings (62# KB) Goblet squats (62# KB) Strength: Shoulder press 10-12 reps, 6-8, 3-5, then a burn-out set. Superset with flutter kicks (25, 25, 25, 50 each side) MetCon: 15-12-9-6-3 reps of Handstand push-ups Sandbag box step-ups (70#, 24″ box) Knees-to-elbows […]
Whenever I travel, I pack my TRX Straps. They’re small enough to throw into a bag, and the best part is, even if the hotel doesn’t have a gym, you can hang these over your door and get a complete body-weight workout in. 100 TRX pull-ups 100 TRX push-ups 100 Air Squats 100 Flutter kicks […]