FOAM ROLL ROUTINE
PACE WARM UP
2 ROUNDS
RUN 800 METERS
25 KETTLEBELL SWINGS
25 GOBLET SQUATS
WORKOUT IS DONE WITH 16/ 24 KG BELL
STATIC STRETCH COOL DOWN
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FOAM ROLL ROUTINE
PACE WARM UP
100 PULL UPS
100 WALL BALL
100 PUSH UPS
STATIC STRETCH COOL DOWN
foam roll
pace warm up
2 rounds for time ( 2 min stations )
wood chops
standing cable push
standing cable pull
land mine rotation
core ball rotation
static stretch cool down
FOAM ROLL ROUTINE
PACE WARM UP
100 BURPEES
100 SIT UPS
100 SUPERMANS
100 SQUATS
STATIC STRETCH COOL DOWN
foam roll routine
pace warm up
21, 15, 9
push press 65/95lbs
pull ups
push ups
horizontal pull ups
static stretch cool down
FOAM ROLL ROUTINE
PACE WARM UP
AMRAP 15 MIN
10 TOES TO BAR
15 RUSSAN TWIST 16 / 24 KG BELL
20 KETTLEBELL SWINGS 16/ 24 KG BELL
STATIC STRETCH COOL DOWN
FOAM ROLL ROUTINE
PACE WARM UP
AMRAP 20 MIN
10 BOX JUMPS
10 WALL BALL
10 HAND RELEASE PUSH UPS
STATIC STRETCH COOL DOWN
WOD 5/13/12 HAPPY MOTHERS DAY!!! YES WE WILL BE OPEN
Posted: 12th May 2012 by Management in UncategorizedFOAM ROLL ROUTINE
PACE WARM UP
JOINT MOBILITY
3 ROUNDS FOR TIME
8/16 KG KETTLEBELL
5 TURKISH GET UPS ( RIGHT ARM )
10 KETTLEBELL SNATCH ( LEFT ARM )
15 HOT POTATO
20 H2H KETTLEBELL SWINGS
5 TURKISH GET UPS ( LFT ARM )
10 KETTLEBELL SNATCH ( LEFT ARM )
STATIC STRETCH COOL DOWN
NOTICE TODAY WE WILL BE HAVING THE 9 AND 10 AM CLASS ONLY
FOAM ROLL ROUTINE
PACE WARM UP
4 ROUNDS FOR TIME
RUN 400 METERS
25 PUSH UPS
25 AIR SQUATS
STATIC STRETCH COOL DOWN
FOAM ROLL ROUTINE
PACE WARM UP
3 rounds
15 FOOT ROPE CLIMB 5 times
10 clean and jerk 95/135 lb
static stretch cool down
