Warm Up Joint Mobility Light Stretching 10 Meters of the following: High Knees Butt Kickers Toy Soldiers Karaoke (side steps) Back Steps Sprints Walking Lunges Inch Worms Workout of the Day (WOD) Run 1 mile for time rest 10 minutes then 5 Rounds for time of: 5 Dead Lifts 275M/185W 10 Burpees Core Work Choice
Warm Up Joint Mobility Light Stretching 2 Rounds of 10 Walking Lunges 10 Push Ups 25 Jump Rope Strength Workout (SWOD) Front Squat 3 – 3 – 3 Daily Workout (DWOD) 5 Rounds of Sprint 50 Meters 5 Burpees Core Work 2 Rounds of 25 Glute Ham Sit Ups 50 Back Extensions
Just a quick reminder to all those involved in the 90 Day BMI / Paleo Challenge. We will be making appointments to go back up to FAU for the second BodPod test the last week in April. So if you want your after pic to look better than the before pic better tighten up. There [...]
Group Warm Up Static Stretching Joint Mobility Lunges Sprints Workout of the Day (WOD) 3 Rounds for time of: 15 Kettlebell Swings 53M/35W 15 Box Jump Over’s 20″ 10 Burpees 250 Meter Sprint Every week we have several new members of all fitness levels join our group. We all have one thing in common. We [...]
Warm Up Joint Mobility Light Stretching 3 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Workout of the Day (WOD) “Dead Mans Row” In 12 mins: Row 2000 Meters Max Rep Dead Lifts 275Men/185Women A friend of mine started a on-line Nutrition Store which is very competitive in prices. The unique [...]
Warm Up Joint Mobility Light Stretching 2 Rounds of 250 Meter Row 10 Lunge (each leg) 15 Push Ups Workout of the Day (WOD) 2 Rounds for time Run 800 Meters 75 Burpees Core Work 2 Rounds 50 Back Extensions 25 Glute Ham Sit Ups
Be sure to be on time for this workout or you may have to wait for the next class. Warm Up Joint Mobility Light Stretching 3 Rounds of Run 250 Meters (1 lap) 10 Push Ups 10 Air Squats Workout of the Day (WOD) “Fight Gone Bad” Three 1 Minute Rounds of Wall Ball 20M/14W [...]
Warm Up Joint Mobility Light Stretching 3 Rounds of Row 250 Meters 15 Overhead Squats w/pvc pipe Workout of the Day (WOD) 21,15,9 Overhead Squat 115Men/75Women Chest to bar Pull Ups Core Workout 100 Ab Mat Sit Ups Skill Work Practice Hand Stand Push Ups
Warm Up Joint Mobility Light Stretching Run 1 Mile NFT (not for time) Workout of the Day (WOD) As many rounds in 20 mins of: 5 Thrusters 115M/75W 7 Hang Power Cleans 115M/75W 10 Sumo Dead Lift High Pulls 115M/75W Skill Movement **Double Unders ** you have 3 minutes to record as many consecutive double [...]
Warm Up Joint Mobility Light Stretching 3 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Daily Workout (DWOD) Row 1000 Meters for time rest 5 min Run 800 Meters for time Strength Workout (SWOD) Deadlift 5 – 5 – 5 rest 5 mins 5 Rounds for time of 15 Dead Lifts [...]
