Warm up-Spend 10 minutes moving- run, walk, practice doubles unders, pull ups, push ups squats, just move for 10 minutes Strength Strict Press with a 2 second hold at the top. Barbell- 5 sets of 5-10 depending on the weights you have Dumbell single or double 5 sets to failureWod_ Repeat from April 4th, do...Read More
Warm up-3 Rounds Run 10020 pass throughs 10 Air squat with a one second hold Strength (barbell or dumbbell) Front squats Barbell- get 5 sets of 5 to 8 front squats depending on the weights you have at home Dumbbell 5 Sets of 8 to 10 goblet squats with a 1 second hold a the...Read More
Warm up-3 Rounds 5 push ups10 Squats 10 sit ups100m jog Wod 1- Dumbbell version single or double 3 rounds for time10 Push Press ( 5 each arm) 10 Floor press ( 5 each arm)10 Bupees Rest 5 Minutes Wod 2 3 Rounds Run 40033 Air squats Rest 5 minutes Wod 350 thrusters for time,...Read More
Do one workout or do both! Running Wod-2x200m with a minute rest between1x800m with a 3 minutes rest 1x 1 mile with a 4 minutes rest 1x800m with a 3 minutes rest 2x200m with a minutes rest Wod Run 800m30 Dumbbell hang clean and jerk (switch every 5 reps)75 Lunges no weight100 Doubles or singles...Read More
How do you measure progress, test and retest! ************90 seconds rest between rounds Let’s see how you do on this repeat workoutFor the warm up get out and move for 5 minutes. any cardio then do 1 very slow round of this workoutNo strength! Get after it, treat this like a crossfit open workout. 10...Read More
Start today off with a short run- 5 minutes, stop every minute and do 10 airsquats Then go into this run workout 7 sets of 200m sprints with a minute rest between. These won’t be an all out sprint… especially on the last few sets but keep the pace ups *Not everyone loves running, thats...Read More
Warm up3 rounds 100 m run10 squats with a one second hold at the bottom10 push upsStrength Front squats, dumbbell or barbell5 sets, reps will depend on weight you have heavier weight go for lower reps like 5 or 7, lighter weights 10-12 reps Wod- Barbell version 5 rounds for time Run 200 Meters6 Power...Read More
Warm up-50 High knees 50 Butt kicks 25 Push ups25 rows with barbell or dumbbell Strength- Tempo Superset Barbell or dumbbell 5 sets of 6 to 10 reps (going for failure) depending on how much weight you have of Strict press, straight into bent over row (both movements make 1 set) The tempo for both...Read More
Warm up 3 Rounds 20 Doubles or jumping jacks 10 Air squats 10 Lunges Go through each movement weighted for a few reps before you start the workout Fun one today, hope you are ready to be sore. Not overly concerned about a score today, just make sure you are working the entire 30 seconds....Read More
Warm up 3 rounds 100m Run10 Push ups10 Hang power cleans Feel free to switch between hand stand push ups, pikes, and regular push ups. Be careful. Don’t become a fail video. ****If you are unable to keep a decent pace on handstand push ups, that’s when you want to switch to regular push ups...Read More
