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Today is a Recovery Day for the Program!
Today is a Rest Day! Rest Day Recovery is made for days like this…
Strength: Box Squat 8 x 3 Reps (82.5%) Strength 2: In 15 mins Build to todays heavy Power Snatch Workout: 4 Rounds Run 400 meter 7 Muscle Ups 10 Deadlift 225/155# Accessory Work: 3 Sets Dumbbell Bulgarian split squats x 10 each leg
Warm-Up: 2 Sets Run 800 Meters 15/15 Spiderman push-ups 10/10 Hip openers Strength: Front Squat: 20minutes to find a 3 RM *Warm up as follows 5 @ 50% 4 @ 60% 3 @ 70% then start heavy 3’s OCR WOD: EMOM for 10:00 3 Box Jumps 30/24" :20 Max Burpees OCR Challenge: Farmers Carry Pyramid: Kettlebell [...]
Warm Up: :20 Seated arm pumps Thoracic flow x 2 Sets 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: Back Rack BB Single Leg step up: 20”: @ 135: 4x10ea leg -pair w/ 250m row sprint *rest 3 [...]
Major: Legs Minor: Shoulders TRIPLE DOUBLE-DOUBLE 2 rounds of 20 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. 20 Reps Barbell Squat (the most that you can handle) *20 R max 20 Reps Shoulder Push Press (DB’s or BB) [...]
Warm up: 3 sets 200 m jog 20 lunges 15 leg swings 10 air squats 5 push ups Workout: For Time Break up however you’d like 1 round for time 100 step ups (find something to step up onto) 100 curls 100 dips 100 bent over Rows 100 glute bridges L3-one legged 50/50 100 bicycle [...]
Running 12 Sets 1 Min max effort 3 Min rest in between
Warm-up: 2 Sets 400 Meter run :20 Seated arm pumps 20/20 Single leg hip thrusts Workout 1: EMOM for 15:00 Min 1: 50 Second max rep banded curls (yes curls) Min 2: 7/7 Russian step ups (heavy) Min 3: 50 Second max rep banded tricep extensions Min 4: 8/8 Single arm KB lawnmowers (heavy) Min 4: 50 Second max [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 2 Sets Run 800 Meters 15/15 Spiderman push-ups 10/10 Hip openers Endurance: Run, rest 60 seconds between everything 300 meters, :60 pace x 2 1000 meters, 8 minute mile pace 200 meters, :37 pace x 2 300 meters, :60 pace x 2 [...]
Warm-up: Thoracic warm-up 10 Toe touch to reach 10/10 Single leg raises x 3 Endurance: Run 3 miles for time, your choice to do in gear or not WOD: For Time 25 Sit-ups 10 Power cleans (155/110#) x 3 rounds Rest 5 min WOD: For Time 25 Sit-ups 10 Deadlifts (225/155) x 3 rounds Strength: [...]
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 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles Then Endurance: Run 60 Second sprint repeats, rest :60 *Recommended range 6 – 15 sets perform until pace (distance covered) or form deteriorates Strength: Deadlift: 10-8-6-4-2 (build in weight), rest as needed Mobility: Low [...]
