Posts in: (WOD) Work Out of The Day

Spring Cleaning

Posted by: administrator

Warm Up: Burgner Review/Fun With Medicine Balls Skill: Med Ball Cleans Strength 5X5 Cleans WOD: 10,9,8,7,6,5,4,3,2,1 Med Ball Cleans/Ball Slams Share the knowledge: Tweet
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G.P.P General Physical Preparedness

Posted by: Luke

Many times athletes will get so caught up in the idea of trying to get stronger that they forget about everything else. They may work out every day, feel strong and think that they’re in great shape, but they can’t walk across the room without having to stop and catch their breath. This is puzzling [...]
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Boys will be Boys…

Posted by: Luke

Warm up 10 min jump rope Singles Side to side Front to back High knees Left foot Right foot Single Crossover Double Single as many as you can in 1 min Skill Deadlift W.O.D 5 Pull ups 10 Box jumps 15 Deadlifts As many rounds as possible in 20 minutes Share the knowledge: Tweet
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"Mighty Maxwell"

Posted by: Luke

10,9,8,7,6,5,4,3,2,1 Overhead Squat Sumo Deadlift High Pull Push Press This is one of my favorite videos from the Old School days. Max and I in the back parking lot. Anytime… Anyplace… Anyway… Get some… As fast and as hard as you possibly can… Share the knowledge: Tweet
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Posted by: Luke

Nancy 15x Overhead Squats 400 Meter Run 5x ROUNDS Compare score to November, 2nd Share the knowledge: Tweet
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"Thrust"

Posted by: administrator

Warm Up: Joint Mobility-Get Loose Strength: Thrusters 3X3X3X3X3 WOD: 1 minute at each station, 15 seconds rest to transition between, 2 rounds Tire Filp-jump in and out Wall Balls Sprint 100 meters Ring Dips Plank hold Share the knowledge: Tweet
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Burpee Box Jumps

Posted by: Luke

Warm up 400x meter run 1 min rest 3x rounds 50%,75%,100% Strength Chin ups/Ring dips 5x rounds W.O.D 21,15,9 Burpee Box Jump D.B Squat Clean Share the knowledge: Tweet
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"Animal"

Posted by: Luke

“The Official Burgener Warm-Up” 1-3 Down and Up 4-6 Elbows High & Outside 7-9 Muscle Snatch 10-12 Snatch Land {2″, 4″, 6″) 13-15 Snatch Drop “Animal” 150x Kettle Bell Swings For time: Gamers #75/55 RX #55/35 Intermediate #45/25 Beginner #25/15 Share the knowledge: Tweet
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