Today is an Active Rest day for the program! Pick one of the following: Choose ONE of the following Options Run: 400m repeats, recovery jog 200m, perform until pace or form deteriorates Row: 500m repeats, recovery row 250m, perform until pace or form deteriorates Recovery: Rest Day Recovery
Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knees 15 Meter butt kicks 8/8 PVC figure 8's WOD: For Time 40 Calorie Bike 100 Double-unders with Zeus rope or regular Double-unders 15 Muscle-ups 30 Bike Calorie 75 Double-unders 10 Muscle-ups 20 Bike Calorie 50 Double-unders 5 Muscle-ups Strength: Bench Press: Work up to a heavy single, [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up Start with 5:00 of tissue work for hips and shoulders, then 2 Sets 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles WOD: For time 800 Meter run 5 Rope climbs 15' 50 Push-ups Wear a 20# vest if you have it X 5 Rest [...]
Today is a rest day! Rest Day Recovery is made for days like this.
WARM UP: 4 Rounds: 20 Frankensteins 20 SL RDL 20 Heel to Hip 20 High knee Skips 10m Side Shuffle 10m Side lunge Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Front Squats: 5 @50 5 @60 5x5 @70%: for speed. pair w/ 5x5 20sec [...]
Warm-up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks then 5:00 - Easy run Run: 5K TT or Ruck: 5K TT *Benchmark day – keep this in your records *If you can find a local 5k, do it. Cool Down: Finish with a rest interval or 3:00 mins at an easy pace, [...]
Warm-up: 3 Sets 10/10 High Kicks 1:00 Double unders or single under Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) SPEED: 5sets of SL BOUND JUMP SPRINTS: 4 bound jumps, sprint 40yards 3 sets of building sprints: 100 yards: gradually run into 50/60/70% and [...]
Anaerobic & muscle endurance Can do outside or on a treadmill 5-10 min dynamic warmup 1 minute jog 1 minute walking lunge (or step back lunge) 1 minute jog 8 rounds 400m run @ 90% 2 minute rest 1 minute jog 1 minute walking lunge (or step back lunge) 1 minute jog Recovery: Low Back [...]
Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Workout: 1-2-3-4-5-6-7-8-9-10 Deadlifts -after each set- 10 Lunge jumps 200 m run Recovery: Low Back, Hips and Hamstrings
Warm-up: 5:00 of related tissue work, then: 2 Sets 10/10 Alternating pigeon 5/5 Star lunges Endurance: Run 1 Mile Run Rest 1 min x 2 800 Meters Rest 1 min x 2 400 Meter :45 second rest x 2 250 Meters :30 second rest x 4 Strength: Snatch pulls: Complete 6 sets of 3 reps WOD: 2:00 To Complete [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up Start with 5:00 of tissue work for hips and shoulders, then 2 Sets 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles WOD: For time 800 Meter run 5 Rope climbs 15' 50 Push-ups Wear a 20# vest if you have it X 5 Rest [...]
Warm-up 3 Sets 50 Meter Butt kicks 3 Wall Walks 50 meter High knees 1:00 Jog Strength: 10-12:00 Time Cap, Rest where needed 12/12 Dual KB bulgarian split squats Max rep wide grip pull ups Max rep dips on rings, bar, or KBs x 4-5 Sets within the time cap, rest to maximize each set Workout: 12:00 AMRAP [...]
