Today is an Active Recovery Day! Get together with your coach and fellow competitors to discuss how the week went. EMOM for 30-35 Minutes around the world: Min 1-Rowing Min 2- 1 Min plank Min 3- Air Dyne Min 4- Body Weight Lunges Min 5- Single-Unders Suggested Mobility
Today is an Rest Day Work on your MOBILITY HERE
Warm-Up: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Run: 4:00 repeats, rest 2:00, perform until pace or form deteriorates Short course 5-6 Medium Course 7-8 Long Course 10 Ultra Course 10 Based on your max [...]
WARM UP: 3 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 7/7 Pike ups 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: Hang Power Snatch: 5x3 @70%: -pair w/ 5x5 DB (35/25) [...]
Major: Shoulders, Biceps, Triceps Minor: Core, cardio Suggested warmup Bike or Assault at 50% 5 mins 3 Rounds DB push press (heavy) #50/60 10 reps and then 5 reps single arm r, 5 single L 15 Cable Upright rows 10 Leg raise (on bar or bench) 2 min rest 3 Rounds 10 Curl and reverse [...]
Warm-up: Row 300 Meters at 60% pace 10 Tuck jumps Row 300 Meters at 70% 10 Inchworms Row 300 Meters at 80% 5/5 PVC figure 8's Workout: 20:00 Minutes 1,200m run With whatever time is left in the 20:00, do as many rounds as possible of: 12 Weighted step ups @20” 1 Dumbbell or kettlebell 50/35 6/6 Single [...]
Today is a Rest Day Here is you Mobility for the Day!
Today is a Active Rest Day! 30 Mins of Easy Movement –Your choice *Flush Soreness Out Rest Day Recovery is made for days like this…
Warm-Up: 3 Sets 200m Run 8 Inchworms 8 Touchdowns WOD: Every 5:00 500 Row 25 Burpees x 4 *Notes: Go about 90% on the row then sprint through the burpees for as much rest as possible before the next 5:00 hits. Strength: Front squat: 4 Sets of 3 Reps @ 85% of 1RM WOD: For Time 30 Calorie bike [...]
Endurance: Swim 1 Mile, moderate pace Cool down 2 x 100 meter swim Rest 2 min after each set 2 x 50 meter swim Rest 2 min after each set 2 x 25 meter swim Rest 1 min between sets Strength: Snatch pulls: Complete 6 x 3 reps with more weight than your weight from [...]
Warm-Up: 5:00 of Shoulder and hip tissue work, then 3 Sets of 5/5 Alternating pigeon 10 PVC overhead squats Run: 400m repeats, rest 1:00 Short course 14 Medium course 12 Long Course 12 Ultra Course 10 based on your max race distance in next 60 days Mobility: Hips and Hamstrings
Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch 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 squat [...]
