Major: Conditioning Minor: Chest Workout: 10 Rounds for time @ 70-80% effort 30 Seconds Jump rope 10 Push-ups 3 min rest 30 Second Lunge Iso hold (90 Degrees with front knee, straight line from shoulder to back knee, chest up) each leg 30 Second Wall Squat Into.. 1 mile run @70-75% Heart rate Bike 2 Miles [...]
Warm-up: 3 sets at low effort Row 200m 10 leg swings per side 10 walking lunges 5 inch worms Workout: For Time Ten sets of: Row 500 meters @ 2000 meter PR pace -2 seconds. Rest 60 seconds" if you do not have a 2000m PR pace complete that today rest 10 mins and then complete [...]
Warm-up: 4 Sets 5/5 Alternating pigeon 10 Over/under arm swings Strength: EMOM for 10:00 Min 1: 7 Dual KB cleans Min 2: 6/6 Side-center-side planks WOD: With a continuous clock Max reps in :30 of each: Dip to extension on KBs Burpee deadlifts Clockwise halos Push-ups Counter clockwise halos Rest 1:00 x 4 Pick a new order [...]
Today is an Active Recovery Day! Get together with your coach and fellow competitors to discuss how the week went. Pick an activity to do for 60 Minutes at moderate intensity. Suggested Mobility
Warm-up: 3 Sets 10 Pike ups each foot 10 Push up Inchworms Endurance: Row 4 miles, push this pace today. WOD: For time 100 Double-unders 20 Pull-ups x 5 WOD: For time 100 Dips Every time you break do 10 Ball slams (20/15) Mobility: Hips and Hamstrings
Warm-up: Run 400 Meters 15 PVC Pass Throughs x 2 WOD: For Time 800 Meter run 30 Strict pull ups 30 Deadlifts (225/155lbs) Run 800 30 Deadlifts 30 Strict pull ups 800 Run Rest 10 minutes WOD: For Time 50 GHD sit-ups 50 Ring dips x 2 rounds Rest 10 minutes WOD: For Time 5-4-3-2-1 Rope [...]
Today is a Rest Day for the program! Rest Day Recovery is made for days like this...
Happy Veteran's Day Warm-Up: 200 Row or run 10/10 Ankle roll outs 10 PVC overhead squats 10/10 High kicks x 3 Run: 15K @ 85% of 10K TT Every 10 minutes complete 10 burpees Recovery: Shoulders and Hamstrings
Happy Veteran's Day WARM UP: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute 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) 1RM: Front Squat Bench Press Recovery: Chest, Shoulders and Spine
Today is an Active Recovery Day! 15:00 Row 15:00 Bike 15:00 Jog All at about 70% pace Rest Day Recovery
Warm-up:Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Workout: For Time 15/10 Calorie Assault Bike 10 Air squats or goblet squats 15 Toes to Bar or sit ups Recovery: Shoulders and Spine
Today is a Rest Day Here is you Mobility for the Day!
