Warm up: Easy jog 400 Meters 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks Workout 1: 12:00 Time cap, work the order, build in weight, rest as needed 10 KB single arm/single leg deadlifts, left side 6/6 Alternating single arm KB ground to overhead 10 KB single leg deadlifts, [...]
If you are missing a piece of equipment, click here for our substitution list Warm-up: 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding 15 Meter butt kicks x 2 Sets then run 200 meters at a quick pace Strength: Power clean and power jerk: work up to a heavy single EMOM: Then EMOM for 10:00 Power clean and power [...]
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 Endurance: Run 10K WOD: For Time 21-15-9 Squat clean (155/110lbs) 21/21-15/15-9/9 Russian Step ups (24”/20") Mobility: Low Back and Legs
Strength: Seated Behind the Neck Overhead press 5 x 5 @ 2-1-1-1 Strength 2: 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
Warm-up 2 Sets 25 Meter Swim 10 Touchdowns 10/10 Toe Touches Endurance: Swim 3 Sets 500 meter swim Resting 5 min between sets Then 5 x 50's fast Breathe holds 5 x 25's. (Do not kick off the wall on the start, hit the wall turn and push off and do one stroke...if you can) [...]
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: 2x 10 Inch worms 10 Hip Hurdles aka Over fence 10 Lunge with twist then 5:00 - Easy run 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) CORE: Med Ball Wall Toss: Alternate R-side/L-side: 20/14lbs: 5x30sec Med [...]
Major: Legs, shoulders Minor: Arms TRIPLE DOUBLE 15 Use a higher weight and effort for what you did with 20 rep 2 rounds of 15 reps for 3 supersets. Rest 60-90 Seconds Each set Complete A twice, B twice, and then C twice This should be really HARD! A. 2 Rounds 15 Reps Barbell Squat [...]
Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: Cash in: 400 m row 400 m run 40 sit ups Into: 4 Rounds 10 Hang cleans 10 Air squats Into: 400 m row 400 m run 40 sit ups Into: 4 rounds 10 Pull ups 10 Front squats Cash out: 400 m row [...]
Today is an Active Rest day for the program! EMOM for 45 Min around the world: Min 1-Rowing Min 2- 1 Min plank Min 3- Air Dyne Min 4- Body Weight Lunges Min 5- Single-Unders Recovery: Rest Day Recovery
Strength: Seated Behind the Neck press 3 x 10 Power clean and power jerk 6 x 2 Workout: 3 Sets 100 Cal Assault Bike for time **Rest 3 min between Accessory Work: 2 Sets Tempo Push ups x 20 (3 sec lower) Dumbbell Rows x 20 Each arm
Warm-up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope WOD: For time 400m Run 15 Overhead squats 95/65# 15 Pull-ups x 5 Endurance: Bike 30 Seconds, hard as you can for cals Rest 2 min X 5 Strength: EMOM for 10:00 20 Push-ups Recovery: Shoulders and Hamstrings
