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Tag: Med Ball Clean

HIIT 115

HIIT 115

This is one of my favorite routines because it combines the 3 most basic body parts which are legs, back and chest the foundation to any exercise program. Warm up 7 min cap 3 rounds 16 med ball clean 12 push ups 20 lunges Workout overview 21 min cap 5 rounds 15 incline db presses 20 deadlifts 20 step ups

WOD 9.2

WOD 9.2

Warm up 7 min cap 3 rounds 10 push press 20 box step-ups 10 med ball clean WOD 25 min cap 5 rounds Row 400m 20 kipping pull-ups 20 Thrusters 10 toes to bar

WOD 8.17

WOD 8.17

Warm up 3 rounds 8 min cap 10 Push ups 12 Ring rows 15 Med ball clean WOD 21 min cap 4 rounds 25 Kettlebell swings 50 Double under or 100 singles jumps 14 Bench press 70% max

WOD 8.3

WOD 8.3

Warm up 10 min cap 3  rounds run 400m 10 burpees 10 ground to over head WOD  21  min cap 21-15-12-9 reps back squats dips med ball clean

WOD 7.29

WOD 7.29

Warm up 8 min cap 3 rounds 10 burpees Row 200m 10 crunches WOD 30 min cap 6 rounds 15 incline press 20 med ball clean 10 knees to chest

WOD 7-8-2015

WOD 7-8-2015

Warm up 7  min cap 3 rounds 10 release push up Run 200m 10 med ball clean WOD  25 min cap 21- 15- 12 – 9 Incline press chin ups Wall ball shots 14# 20# 2 min break

WOD 6-20-2015

WOD 6-20-2015

Warm up 5 min cap 3 rounds 10 med ball clean 15 ab mat sit ups 10 mountain climbers WOD 40 mins cap 200 meter run 50 double under/150 singles 400 meter run 50 double under/150 singles 600 meter run 50 double under/150 singles 600 meter run 50 double under/150 singles 400 meter run 50 double under/150 singles 200 meter run 50 double under/150 singles

WOD 5-18-2015

WOD 5-18-2015

Warm up 6 min cap 4 rounds 10 PVC OH squats 10 Burpees 20 Push Press pvc Gymnastic 5 rounds, each for time of: 25 min cap 30 med ball clean 30 box jumps 20 push presses (65/95) 50 double unders/150 singles

WOD 4-27-2015

WOD 4-27-2015

Warm-up 3 rounds 15 seconds huggers 8 push up 10 over head squats Gymnastics 3 rounds 8 minutes cap 10 chin ups strict chin ups 10 Ring dips Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 15 med ball clean 12 Ring Rows 20 ab mat sit ups 15 jump squats/steps up scale down

WOD 4-2-2015

WOD 4-2-2015

Reps: 21-15-9x reps, for time Intensity: beginners Process – do as  prescribed. warm up: Walk 400m 1/4 of a mile about 4 blocks 25 jumping jacks 25 butt kicks (run in place heel to butt) 15 seconds huggers 15 seconds Wrist rolls 15 seconds Neck rolls Arm circles back clock wise and counter clock Workout: Med Ball Clean Chair Dips Cool Down: 15 seconds huggers 15 seconds Wrist rolls 15 seconds Neck rolls Arm circles back clock wise and counter…

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