by Bill | May 15, 2020 | WOD
STRENGTH Tabata: Scissor Kicks x 2 Mountain Climbers x 2 Glute Bridge x 2 Squat Jumps x 2 x 3 CONDITIONING AMRAP 12: 2 Burpees 2 Single Arm Front Squats each (Increase reps by 2 each round)
by Bill | May 14, 2020 | WOD
STRENGTH 1a) Dumbbell Back Squat: 4 x 15-20. Rest 30s 1b) KB Bent Press: 4 x 6-8 each. Rest 30s 1c) KB Hang Power Clean Reverse Lunge: 4 x 8-10 each. Rest 30s CONDITIONING EMOM 10: 20s Butterfly Sit-ups 40s Max Reps Single Arm Power...
by Bill | May 13, 2020 | WOD
STRENGTH 1a) Renegade Rows: 4 x 8-10 each. Rest 30s 1b) Ipsilateral Glute Bridge Floor Press: 4 x 10-12 each. Rest 30s 2a) Weighted Hollow Hold: 4 x 20s. Rest 30s 2b) Triceps Kickbacks: 4 x 8-12 each. Rest 30s CONDITIONING 21-15-9-15-21 Bodyweight Lunges each Push-ups...
by Bill | May 12, 2020 | WOD
STRENGTH 1a) Single Leg Dumbbell Glute Bridge 4 x 12-15 each 3s descent . Rest 30s 1b) Half Kneeling Tornado Press 4 x 6-8 each. Rest 30s 1c) Single Arm Front Rack Bulgarian Split Squat. 4 x 8-10 each. Rest 30s CONDITIONING AMRAP 12: 12 alternating Pistol Squats...
by Bill | May 11, 2020 | WOD
STRENGTH EMOM 16: Min 1: 20s Hollow Hold Min 2: 40s Side Plank L Min 3: 20s Reverse Plank Min 4: 40s Side Plank R CONDITIONING 10 Rounds for time: 10 Burpees 10 v-ups
by Bill | May 11, 2020 | WOD
STRENGTH 1a) Diamond Push-ups: 4 x 10-20 each. Rest 30s 1b) Single Leg RDL Reverse Lunge Combo: 4 x 6-8 each. Rest 30s 2a) 1-Arm DB Rows: 4 x 12-15 each 3s descent. Rest 30s 2b) Star Plank: 4 x 20s each. Rest 30s CONDITIONING 5 rounds of: 5 Single Arm Power Snatch 5...
