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Warm up 20 yard lunge Forward and reverse W.O.D 100m run 10 push ups 10m run 10 sit ups AMRAP 12 minutes Strength Trainers choice Cool down
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Warm up Trainers choice W.O.D Sumo high pull Chin ups leap frogs 3,6,9,12-- AMRAP 15 minutes Strength Shoulder shrug 5 sets of a 10 second hold Cool down Warm up 3 minute stepper 25 wall squats 10 ring push ups WOD Front Squat 10 Shoulder push ups 5 Front squat 15 Shoulder push ups 10 Front squat 20 Shoulder push ups 15 1 round Strength Deadlift 3x3x3x3x3 Cool down 1/2 the warm up Warm up 2 minute ladder drill 25 supermen 20 jumping knees to chest W.O.D Push press Bear Crawl Hand release Burpee 8 is the magic # Strength Hang clean 4x4x4x4x4 Cool Down 1/2 the warm up! Warm up Trainer's choice Wod Barbara 20 pull ups 30 push ups 40 sit ups 50 air squats 5 rounds- 3 minute rest in between rounds Cool down Trainers choice! Warm up 50 plate twists 100 yard walking lunge W.O.D 10 burpee box jumps 10 ring dips 5 rounds Strength Snatch 2x2x2x2x2x2 Cool Down 1/2 the warm up! Warm up 2 minute jump rope 10 toes to bar 25 superman W.O.D 1 lap 30 American swings 30 knees to chest 4 rounds Strength Back squat 5x5x5x5 Warm up 2 minute jump rope Agilities W.O.D 8 dead lifts 100m sprint 8 rounds Strength 5x5x5x5 Press Cool down 1 Minute jump rope |
AuthorBackyard Staff CategoriesArchives
January 2019
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