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 Workout: 4o minute AMRAP 20 cal Row 20 cal Bike 20 Weighted sit ups 20 Devil presses 400 m run -2 minutes rest after each [...]
Warm-up: 5/5 PVC figure 8's 15 Kip swings 20 Second ring pec stretch 5/5 Alternating lateral lunge x 3 Sets Workout 1: EMOM for 12:00, go heavy Min 1: 8 Dual KB clean and jerk Min 2: 8 Single Arm/Leg RDL (right arm KB/right leg back) Min 3: 8 Single Arm/Leg RDL (left arm KB/left leg back) Min 4: [...]
Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch WOD: 1 Min max (50/30#) slam-ball Rest :30 1 Min max Zeus rope double-unders Rest :30 X 5 Strength: EMOM for 6:00 5 Back squats Rest 2 min EMOM for 10:00 5 Squat snatch Endurance: 8 Hill sprints About 150 Meters, moderate incline [...]
Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under Strength: Back squat: Complete 4 sets of 15 reps @ 60% of your 1RM WOD: For Time 21-15-9 All with a (95/65) barbell Deadlift Power clean Front squat Power jerk Pull ups strict WOD: For [...]
Major: Shoulders, arms Minor: Core, Conditioning Light Work Warmup 8 power clean #185 or 70% of max weight 10 weighted pull-up 12 cals on assault bike (as fast as possible goal: under 30 seconds) 4 rounds 2 min rest For Time (goal10 mins or under) 15 DB lateral raise 15 DB Curls 15 t2b 30 [...]
Warm-up: 3 sets at low effort 30 feet of the following butt-kicker jog walking leg swing high knees jog walking lunges lateral lunges Workout: For Time Every minute, on the minute, for 35 minutes (7 sets of each station): Minute 1: 45 Seconds of Bike @ 80% effort Minute 2: 60 seconds of Rowing @ 2000 [...]
Strength: Bench Press 5x5 @2111 Clean from blocks at knee 3 x 3, 2 x 2, 2 x 1 Workout: 10 Min AMRAP 20 Cal Ski erg 15 Toes to bar 15 Power cleans 185/135# Accessory Work: 3 Sets Single Arm Dumbbell Rows x 10 (pull to hip) Dumbbell Press x 10
Warm-up: 5 Inchworms 10 Over/under arm swings 10 PVC good mornings x 3 Sets Workout 1: 10-12:00 Time Cap, Rest as needed, build in weight 12/12-10/10-8/8-6/6 Dual Front rack Bulgarian split squats 12/12-10/10-8/8-6/6 Single arm roller press 12/12-10/10-8/8-6/6 Single arm lawn mowers Workout 2: AMRAP in 12:00 10 Pull-ups 10 Decline push-ups, hands on KBs/feet on box :30 [...]
Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups WOD: For time 25 Cal row 25 GHD sit-ups 6 Strict parallette handstand push-ups x 5 *Notes: Push the rower, go at a pace to be able to be unbroken on the sit ups. If needed, scale [...]
Warm-up: 5:00 Of tissue work for shoulders and hip, then 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's WOD: For Time 200 Meter row 7 Bench press (205/145lbs) x 8 rounds Rest 10:00 Strength: Back Squat: Find your 20 rep max. Pick a weight about 50-60% of 1RM and give it a [...]
Warm-Up: :20/:20 Couch stretch 10/10 Front to back leg kicks 5 Inchworm push-ups x 3 Sets OCR Strength: Push Press 4 x 2 @ 90% of 1RM Warm-Up 5 @ 60% 4 @ 70% 3 @ 75% 2 @ 80% 1 @ 85% OCR WOD: For Time 1500m Row 15 Bench Press Bodyweight 1000m Row [...]
Warm-up: 3 Sets Run 100 Meters :20/:20 Lunge position hold 10/10 Plank alternating arm/leg lifts 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: 3X20 GHD Sit ups Med Ball Slams: 5x10 -40/30lbs Med Ball Toss: 5x10 40/30lbs: W/ [...]
