Warm Up & Cardio WOD’s 4/19 – 4/25

Warm Up: 5 x 100 m Sprints      (Sprint to the 200 m line and walk or light jog back to the gym. Repeat 5 times getting progressively faster each time. 15 Med Ball Reverse Wood Chop Each Side 14/10 10 Each Side Glute Stretch / Toe Touch 20 Squats 20 Med Ball Slams 20/14 Cardio WOD’s: 30 min. Cardio Complex 10 Minutes Max Reps Double Unders 10 Minutes Max Meters Rowed 10 Minutes Max 100 m Sprint 100 m Walk Cycles 5 Rounds for Max Reps: 1 Min. Jumping Jacks 1 Min. Sit Ups 1 Min. Squats 1 Min. Push Ups 1 Min. Jump Rope 1 Round for Time: 2 Mile Run 5:00 Rest 1.5 Mile Run 2:30 Rest 1 Mile...

Warm-Up and Cardio WOD’s 4/12 – 4/18

Warm Up: 400 m Run 20 Push Ups 1:30 Plank Hold 2:00 Double Unders 15 Burpees   Cardio WOD’s: 15 Rounds: 100 m Sprint 100 m Walk ( Do 10 Rounds Continuously and then rest for 5 min. and do the remaining 5 Rounds) 5 K Run ( We have a course mapped out at the gym if you need one) 1 Round for Total Reps: 5 min. Jump Rope 4 min. Sit Ups 3 min. Jumping Jacks 2 min. Squats 1 min....

Warm Up 3/1-3/7

The Warm Up this week will be: 250 m Row 20 Dive Bomber Push Ups (Video) 25 BB Good Mornings 25 Speed Skaters (Each Leg) 400 m Run

Warm Up 2/22 – 2/28

500 m Row 15 Push Ups (Perfect Slow Form) 15 Kettlebell Windmill 35m/18w (each) Steve Cotter Kettlebell High Windmill Instructional 10 Scorpion Stretch each Side Run prone scorpion stretch 200 m Run 10 Burpee Broad Jump Broad Jump Burpee – Parkour Training and Conditioning...