Tag Archives: plank hold

Post X-mas Crush-fest

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 […]

Pretty Fly for a White Guy…

ROM Drills, then Dynamic Warm-up followed by: 4 rds of: 10 Barbell lat punches (5 each side, bar + 70#) 10 Supine TRX Rows 10 Hand-release push-ups 10 Heels-to-butt leg curls with heels on med-ball   Strength: DB fly’s 8-8-8-8, superset with plank holds 1:00, 1:00, 1:00, 1:00   MetCon: 3 rds of 10 step fwd/back […]

Pack Your Bags…

ROM Drills Warm up with 3 rds of: 0:45 seconds of jump rope, rest 0:15 0:45 secs of wall sit, rest 0:15 0:45 secs of Russian swings, rest 0:15   Strength: Lateral Raises 8-8-8-8 Goblet squats 10-10-10-10 Single Arm DB Rows 10-10-10-10 (each side)   MetCon: 100m suitcase carry (50# DB) – right side 10 […]