Warm-Up 5:00 of shoulder, lat, and trap tissue work then 2 Sets of: :20 Seated arm pumps 10/10 Single leg hip thrusts Thoracic warm-up Run: 1 x (2mile – 1mile – 800m), rest (4:00 – 3:00 – 2:00) *Work intervals 85% of Time trial pace *At the end of the work effort perform 25-20-15 respectively [...]
WARM UP: 5/5 Scorpians :20 Up dog hold :20/20 Couch stretch 5 Inchworms x 2 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 [...]
Major: Legs, back, core Minor: Shoulders Warmup 30 Second jump rope 10 Push up to mountain climbers 3 rounds 5 min + Build up to heavy’ish Deadlift into.. EMOM every minute for 16 Minute 1 200m row Minute 2 3 Deadlifts at 80% of max Minute 3 10 DB push-press (challenging weight ex. #50/40) Minute 4 [...]
Conditioning: Running Hill Sprints 30-50 Meter sprint Rest 2-3 Min x 12
Rest/Recover day Take 60 Minutes and do a moderate activity like yoga, hike, bike ride, etc. Recovery: Low Back, 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: 3 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 7/7 Pike ups Endurance: 25 Mile bike ride road Strength: Work up to a heavy hang power clean *Notes: Take as long as needed here WOD: For time 21-15-9 Bar facing burpees Overhead squats 95/65# Chest to bar pull-up Recovery: Quads, Hips and [...]
Today is an Rest Day Work on your MOBILITY HERE
Warm-Up: 5:00 of related tissue work, then 1 round of: 1/2 mile run at 60-70% pace 10/10 Lunge/twist 10/10 High kicks 10/10 Pike ups 15 Kip swings shoulders only OCR STRENGTH: Front Squats 3 rounds of :30 Max FS @ 60% of 1 RM, Rest 2:30 OCR WOD: Buy In: 100 Double Unders Then, 5 [...]
WARM UP: 1 Round 300 Meter run 12/12 Alternating Spiderman stretch 10/10 Spiderman push-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: 5 sets of SL BOUND JUMP SPRINTS: 4 bound jumps, sprint 40yards 3 sets of building [...]
Strength: Sumo Deadlift, build up to heavy single, then drop down to 80% of that and complete 4x3 4 Sets 2 Strict Muscle Up + 3 Kipping Muscle up + 5 Ring Dips Workout: Every 8 min x 4 20 Cal Assault bike 15 Burpee Box Jump Over 24/20" 15 Overhead Squat 155/115# 15 Kettlebell [...]
Today is a Complete off Day! Rest Day Recovery
