10/23/18

RoM routine/warm-up

WOD: Love Potion #9
2 rounds of 1 minute max repetitions of:
DB Thrusters
Squat Jumpers
Ab rollers
Rower, max meters
Jump rope
Curtis Ps
Burpee box jumps
Pullups/pushups
Ab bridge hold

10/19/18

RoM routine

Warm-up: Seven makes heaven: 
1 minute each of:
DB Thrusters
Jump rope
KB swings
Ab planks
Burpee box jumps
Row, max distance
K2E, push-up position

WOD:
Pull-ups, alactic method: 
10 x Heavy, power reps with 10 seconds rest between each rep
Then,
8 minutes Tabata, alternating between:
Pushups
Squat jumpers

10/16/18

RoM routine

Warm-up:
2 rounds of:
2 x HS pushup
10 x OH DB lunges

WOD:
In Fight Gone Bad format, complete following exercises:
Thrusters, DB
Slam balls (substitute KB swings)
Box jumps
Push press, DB
Row

10/12/18

RoM routine

Warm-up:
20 x Turkish get-ups, DB

WOD (24 minutes):
Complete Tabata* of the following exercises with 1 minute rest between exercises:
Row
Goblet squats or front squats
Supermans / Core Hollows, alternating each round
One-arm DB snatches, alternating arms each round
Push-ups / V-sits, alternating each round

*8 rounds of 20 seconds sprint and 10 seconds rest for total of 4 minutes

10/11/18

RoM routine

Warm-up:
2 rounds of:
10 x diamond pushups
10 x air squats
10 x scissor jumps
10 x OH DB lunges

WOD:
14 min AMRAP of:
5 x pullups
10 x DB thrusters
15 x box jumps
20 x K2E, pushup position