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
Partner workout, 2 person teams 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 WOD: For time 200 GHD sit-ups (partner hold Plank) 150 Shoulder to overhead (push press, push jerk, split jerk)135/95# (partner [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 2 Sets 50 Meter swim 10 Over under arm swings 10 Touch downs 5/5 High kicks Endurance: Swim Warm-up 50 Easy 50 Kick 50 Pull x 3 Main Swim 1 Mile for time Rest 5 min Tread water for 10 Minutes Strength: Clean and jerk: [...]
Strength: Behind the neck Push Press 6x4 (85%) Every 3 min x10 (30min) Clean and Jerk Sets: 1-2 = 3 reps 60-65% 3-4= 2 reps 70-75% 5-6= 1 rep 80% 7-8= 1 rep 85% 9-10= 1 rep 90% Workout: 3 Rounds for Time 15 Cal Assault bike 15 Chest to bar Pull Ups 15 Cal Assault [...]
Warm-Up: 10:00 - Run Warm-up include high knees, butt kickers, walking lunges and side crossovers Then 15/15 Single leg bridges :45 Jump Rope :20/:20 Lunge position hold :45 Jump Rope Thoracic warm-up Run: 1 mile, rest 3 minutes between repeats, then 1000m, rest 3 minutes complete mile repeats before moving to 1000m repeats. Same number [...]
WARM UP: 10 Reps each: Side Ape Forward Ape Backward Ape Forward Crab walk Backward Crab walk Backward bear crawl Forward Bear crawl 1 minute of butt kickers and high kicks within 5 min warm-up Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle [...]
Major: Shoulders, endurance Minor: Chest, core 15 Minute EMOM Every 1st minute A, 2nd minute B, 3rd minute C A. Hang Cleans 10 (#135/95) B. Box Jumps 10 (or burpees bar jump) C. Db press 10 (#45/#25) 3 min rest and then.. As fast as possible 100 burpees 100 double unders for time Suggested Sets: [...]
Warm-up: 3 rounds 5/5 Side lunges 10 Air squats 10 High kicks 5 Pull-ups 200m Run Workout 1: 12:00 Time cap, work the order, build in weight, rest as needed 10 KB single leg deadlifts, left side 6/6 Alternating single arm KB ground to overhead 10 KB single leg deadlifts, right side X 3-4 Rounds Workout 2: AMRAP in [...]
Today is a Rest Day! Here is Your Mobility
If you are missing a piece of equipment, click here for our substitution list. Warm-Up: 2 Sets 6 push-ups 12 ring rows :30secs double under practice Strength: Back squat: Work up to a heavy single for the day Then do 3 sets of 10 at 75% of that heavy single Workout: For time 25 Sit-ups 25 Dips 25 Cal bike x [...]
Strength: Seated Behind the Neck Overhead press 5 x 5 @ 2-1-1-1 3 Position Clean and Jerk (high hang, knee, floor + jerk) Build to todays heavy complex Workout: 8 x 200 Meters Run Rest 90 Seconds between Accessory Work: 3 Sets Sup grip weighted pull-ups x 8 Tricep overhead extensions x 10
Today is a rest day for the program! Rest Day Recovery
