Major: Legs, Back Minor: core Suggested warmup: Rower 500m Run 400m 5 Box jumps 5 steps ups on bench or box 10 Rounds of: 10 BB Squat (bodyweight ex. 185# 10 Pullups – Perform strict until you cannot and finish the rest with kip or jump-pullup 2 min rest Without rest: 20 DB Lateral raise [...]
Warm-up: 3 Sets :30 Jumping Jacks :30 High knees :30 Butt kicks :30 Inchworms Warm-up 800 M Run Bike 50 Cal 60 Weighted sit ups 30 Kettlebell Swings 400 M Run Bike 30 Cal 40 Weighted sit ups 20 KB Swings 200 M Run Bike 20 Cal 20 Weighted sit ups 10 KB Swings Recovery: Quads, Hips and Hamstrings
Today is an Active Rest day for the program! EMOM for 45 Min around the world: Min 1-Rowing or running Min 2- :30/:30 side plank Min 3- Cal bike Min 4- Inchworms Min 5- Single-Unders Recovery: Rest Day Recovery
Warm-up: 5:00 of related tissue work, then 2 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge 10 Snatch Balance at 40-50% of 1 RM Snatch WOD: Snatch Ladder From Regional Event 11:00 cap 185/135# for 10, you have till 2 min 205/145# for 8, you have until 4 min 225/155# for 6, you [...]
Warm-up: 10 Forward and backward Ape 10 Forward and backward Bear 10 Forward and backward Crab 1 minute of Butt kicks and high kicks within 5 min warm-up run Strength: Back squat: Go to 70% of 1RM, then complete 4 Sets of 10 Reps WOD: For Time 3 Rope climbs 15' 10 Man makers (55/40#) Dumbbells x [...]
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: For Time 3 Rounds 15 Cal Assault bike 15 Chest to bar Pull Ups 15 Cal [...]
Warm-Up: 3 Sets 20 Air squats 10/10 Walking lunge with twist :60 Sec jump rope OCR Strength: Back Squat: 20 min to a find your 2 RM Warm up as follows: 5 @ 55% 4 @ 65% 3 @75% 2 @85% OCR WOD: Tabata 8 x :20 Work / :10 Rest 8 rounds of each movement: Alternating [...]
WARM UP: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 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) SPEED: 5sets of SL BOUND JUMP SPRINTS: 4 bound [...]
Major: Chest & Legs Minor: Shoulders, core 3 rounds for time 10 Step back lunges, each leg (75-100lbs dbs or barbell) 10 Dips with 3 second eccentric lower Rest 3 mins 10 minute AMRAP Using same DB’s #60/40 on the same bench 6 DB Squat Cleans 12 DB Bench press 4 min rest 4 Rounds [...]
Rest/Recover day Take 60 Minutes and do a moderate activity like yoga, hike, bike ride, etc. Recovery: Low Back, Hips and Hamstrings
Warm-up: 15/15 Single leg bridges :45 Jump Rope :20/:20 Lunge position hold :45 Jump Rope Thoracic warm-up Workout: 15:00 EMOM Min 1: 45 Seconds of max KB Bridged floor press Min 2: 20 Second Chinese plank + 10 KB pull overs Min 3: 8/8 KB rescue get ups Min 4: Floor wipers holding two KBs straight arm [...]
Warm-up: 5:00 of related tissue work, then 2 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge 10 Snatch Balance at 40-50% of 1 RM Snatch WOD: Snatch Ladder From Regional Event 11:00 cap 185/135# for 10, you have till 2 min 205/145# for 8, you have until 4 min 225/155# for 6, you [...]
