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STRENGTH A) BACK SQUAT 5X8 B1) KB STEP-UPS 4X8 EACH LEG B2) SINGLE ARM DB SQUAT TO PRESS 4X8 EACH SIDE B3) VALSLIDE HAMSTRING CURLS 4X10 B4) JUMP ROPE 4X50 FINISHER C) AS MANY ROUNDS AS POSSIBLE IN 10-12 MINS OF: 20 WALL BALLS 20 SINGLE ARM OH WALKING LUNGES...
5 MINUTE BLAST *Ladder up by 2 reps starting with 3 reps (3, 5, 7, etc…) of the following exercises: GOBLET SQUAT SIT UP STAR JUMP MAX ROUNDS IN 5 MINUTES RED FRIDAY CIRCUIT * 3 ROUNDS of :40 sec each exercise JUMP ROPE MOUTAIN CLIMBERS HAND RELEASED PUSH UP FROG JUMP...
5 MINUTE BLAST *Ladder up by 2 reps starting with 3 reps (3, 5, 7, etc…) of the following exercises: GOBLET SQUAT SIT UP STAR JUMP MAX ROUNDS IN 5 MINUTES RED FRIDAY CIRCUIT * 3 ROUNDS of :40 sec each exercise JUMP ROPE MOUTAIN CLIMBERS HAND RELEASED PUSH UP FROG JUMP...
“9/11 TRIBUTE WOD” 2001 METER RUN OR 1.25 MILE RUN 11 BOX JUMPS 30/24 INCHES 11 THRUSTERS @ 125/85 LBS 11 BURPEE CHEST TO BAR PULL-UPS 11 POWER CLEANS 11 HAND STAND PUSH-UPS 11 KB SWINGS @53/35 LBS 11 TOES TO BAR 11 DEAD LIFTS 11 PUSH JERKS 2001 METER RUN...
STRENGTH A) BB PUSH PRESS 4X5 B1) DB INCLINE ROW 3X10 B2) DB SEATED POWER CLEAN 3X10 C1) DB HAMMER CURL X10 EACH ARM C2) BAND TRICEP EXT. X15 C3) DIPS X15 MAX ROUNDS IN 7 MINS FINISHER 400 METER RUN 100 METER ROW BB DEADLIFT X10 WALL BALL X10 TUCK JUMP...
5 MINUTE BLAST RUN UP THE LADDER X2 REPS IN 5 MINS SQUAT JUMPS BODY BUILDERS Ex.) Round 1 = 2 reps each exercise, Rounds 2 = 4 reps each exercise, Round 3 = 6 reps each exercise, Round 4 = 8 reps each exercise, etc… RED FRIDAY CIRCUIT 3 ROUNDS FOR TIME OF: KB...
