Warm Up Mobility and Line Drills Strength Workout Kettlebell Floor Press 5 sets of 5 reps rest 5 minute then: Speed and Conditioning Workout 2 Rounds 100 Meter Sprint @ 50% (warm up) 5 Rounds 100 Meter Sprint @ Max Effort rest approx 2 minutes between efforts Cool Down Band Stretching Here is a great [...]
Warm Up Mobility and Line Drills Workouts of the Day (WODs) WOD#1 In 2 Minutes Max Reps Dead Lift 225M/155W Immediately with a 8 Minute Clock Ticking Run 400 Meters Max Rep Double Unders with whatever time is left on 8 Minute Clock Dead Lifts = 2 points Double Unders = 1 point rest 5 [...]
Warm Up Mobility Workouts of the Day (WODs) WOD#1 6 Minute Time Limit Row 1000 meters then remaining time Max Rep Front Squats 135M/95W rest 10 Minutes then: WOD#2 3 Rounds for time 10 Box Jumps 30 Yard High Bar Prowler 180M/90W 10 Burpees 30 Yard Low Bar Prowler 180M/90W Cool Down Stretching
Warm Up Mobility Row 500 Meters Strength and Skill Work Push Jerk or Split Jerk @ 60% for 15 minutes (practice technique) rest 5 minutes then: Conditioning Work 21,15,9 Push Press 135M/95W Chest Slapping Push Ups Cool Down Stretching
Warm Up Mobility 45 Burpees (AH Penalty) Workout of the Day (WOD) “Bradshaw” 10 Rounds for time of: 3 Handstand Push Ups 6 Dead Lifts 225M/155W 12 Pull Ups 24 Double Unders Cool Down Stretching
Warm Up Mobility Strength and Accessory Movements 10 x 1 Rep Deficit Dead Lifts @ 65 – 75% w/band standing on 45# plate rest 5 mins then 3 x 100 Meter Farmers Walks 70M/53W rest 5 mins then 400 Meter Forward Sled Pull 135M/90W rest 5 min then 400 Meter Reverse Sled Pull 135M/90W rest [...]
Warm Up Mobility Strength and Skill Work 10 Minutes to find 1 Rep Max Hanging Power Snatch then right into 3 sets of 8 – 12 reps Heavy Shrug pulls (bring shoulder to ear – fast pace) rest 5 minutes then: Conditioning Work 4 Rounds for time of: 500 Meter Row 20 Kettlebell Swings 70M/53W [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) OPT “Unbroken 2.0” 7 Rounds for time of: 4 Handstand Push Ups 5 Squat Cleans 155M/105W 6 Chest to bar Pull Ups 7 Kettlebell Swings 70M/53W rest 10 mins then: Testing (Optional) Row 1000 Meters for time Cool Down (Not Optional) Band Stretch and [...]
Warm Up Mobility Workout of the Day (WOD) Open Gym / Skill Day Make up a WOD of choice Lumber Jack 20 (if missed yesterday) Work on your weaknesses Practice the Broward Affiliate Cup WODs WOD#1 10 Dead Lift 225M/155W 200 Meter Row 30 KB High Pull 70M/53W 20 Wall Ball 20M/14W 50 Meter Overhead [...]
Warm Up Mobility Workout of the Day (WOD) “Lumberjack 20” 20 Dead Lifts 275M/195W Run 400 Meters 20 Kettlebell Swings 70M/53W Run 400 Meters 20 Overhead Squats 115M/75W Run 400 Meters 20 Burpees Run 400 Meters 20 Pull Ups (Chest to bar) Run 400 Meters 20 Box Jumps 24M/20W Run 400 Meters 20 Squat Cleans [...]
