Acronyms:
-WOD: Workout of the Day -RFPT: rounds for partner time
-Metcon: metabolic conditioning (Cardiovascular conditioning, aerobic conditioning)
-RFT: rounds for time -RFTT: rounds for team time -RDL: Romanian Deadlift
-AMRAP: As many rounds as possible -1 RM: one rep max -KB: kettlebell
Core Workouts:
-Pacquio Abs: -Marine ab workout:
-50 flutter kicks -crunches
-25 scissors -air crunches
-50 in-n-outs -side crunches (right and left)
-20 crunches -sit ups
-20 cherry pickers (per arm) -flutter kicks
-20 side crunches w/ hands to one side (per side) -scissor kicks
-20 circle crunches (per direction) -heals to heavens
-20 air crunches
-20 side crunches (per side)
-20 side crunches with legs on side (per side)
-20 mason twist (per side)
-Air crunches: crunches with your feet -Swimmers: while lying on your
in the air (seated position, but laying stomach, lift one arm and opposite
on your back) leg at the same time, then do the
other arm and leg.
-Heels to the heavens: lay on your back, lift your legs up (bending at the hips) to form a 90 degree angle with your torso, raise your feet up by pushing your back off the ground (shoulders and upper back are the only contact point)
Common Barbell Movements:
-Deadlift: use barbell
-Clean: squat, power, or hang
-Push jerk: more like pushing your body under the bar
-SDHP: sumo deadlift high pull
Other Common Movements:
-Muscle up: pull up, transition into dip position, dip
-HSPU: Handstand push ups
-Double unders: double jump rope
-Turkish get ups: use KB, dumbbell, or sandbag
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