Warm-Up 5/5 PVC figure 8's 15 Kip swings 20 Second ring pec stretch 5/5 Alternating lateral lunge x 3 Sets Run: 3:00 repeats, rest 2:00, perform until pace or form deteriorates *Recommended range 4 – 10 interval sets *Set based on level of energy and upcoming race goals. Shorter races, few fast intervals, longer races [...]
WARM UP: Row 500 Meters 25 Banded overhead press 10 Inchworms 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: POWER CLEAN Recovery: Shoulders and Spine
Major: Shoulders, biceps, triceps Minor: Core 21 Min EMOM 1 - 15/12 Cal row 2 – 10 DB Hang Cleans 45/25 3 – Plank slides 45/25 2 min rest 6 Min EMOM 5 Power Cleans at 70% 1RM 2 min rest 10 DB Hammer Curls 10 DB Curls 10 DB Tricep Extensions (skullcrusher style on [...]
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: 20 min amrap 500 m row 30 jump lunges 15 push ups Recovery: Low Back, Hips and Hamstrings
Warm-Up: 3 Sets 200m Run 8Burpees 8 Touchdowns Workout 1: EMOM for 9:00 Min 1: Right Arm Kettlebell Overhead/Left Arm Farmer Carry Walk x Max distance in :50 Min 2: Left Arm Kettlebell Overhead/Right Arm Farmer Carry Walk x Max distance in :50 Min 3: Alternating bent rows x 8/8 (heavy) *Coach's Notes: Take a couple [...]
Warm-up: 3 Sets 10 Air Squat 10 Jumping jacks 10 Burpees Strength: Power snatch: Complete 6 sets of 3 reps WOD: For time 4 Strict parallette handstand push-ups 8/8 Single arm DB overhead squat (80/55) 12 Strict chest to bar pull-ups x 2 Rest 1:1 X 5 sets Strength: Split Jerk: Complete 6 sets of 3 reps WOD: [...]
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 [...]
Strength: 2" Deficit Deadlift 3 x 3 EMOM: Every 2 min x10 1 - 10 Cal Row + 15 Chest to bar Pull-Ups 2 - 10 Cal Row + 15 Burpees over rower Accessory Strength: 800 Meter sled drag
Warm-up: 5 Inchworms 10 Over/Under arm swings 10 PVC good mornings x 3 Sets OCR Strength Weighted Pull-Ups, work up to single rep max slowly, spend 15 minutes on this. Excellent form with chin in neutral position. Do not reach for the bar with chin. OCR WOD: AMRAP in 10minutes of: 40 Double Unders 15 [...]
WARM UP: 5:00 Of related tissue work, then 1 round of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs 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) TEST:BOX JUMP, go for max height Recovery: Hips and Hamstrings
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: 800 Meter jog 5:00 of any needed tissue work. Workout: 40-30-20-10 Row Ski Assault bike 400 m run after each set Recovery: Hips and Hamstrings
