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: romanian deadlifts
Dynamic warm-up, then MetCon: Done in the same format as the 12 Days of Christmas song (1, then 2, 1, then 3,2,1…) Set of shuttle sprints (50′ down and back x 2) Man-makers (35# DB’s) Standing broad jumps Toes-to-bar Overhead backwards ball throws (30# slam ball) Sandbag box step-ups (24″ box, 70# sandbag, each side) Ring […]
Dynamic warm-up, then Partner WOD. Teams of 2, complete each couplet for the required reps before moving on to next couplet. Both partners must be doing work for reps to count. After each couplet, complete two shuttle sprints (75′ down and back = 1) 100 barbell, toes on med-ball push-ups Wall sit 100 TRX leg […]
I always tease my wife that she only goes heavy enough to ensure she still “wins” each timed workout. Whenever I need a breather (which is always because my cardio is nowhere close to being as good as hers), my excuse is she’s not going heavy enough. It’s a little game we play. ROM Drills, […]