Warm-up: 2 Sets 5/5Star 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 Workout 1: 12:00 Time cap, not for time Dual KB front rack squat: 12-10-8-8 (build if possible) Dual KB Sumo Deadlift: 12-10-8-8 (build if possible) Dual KB press: 12-10-8-8 (build if possible) *Coach's Notes [...]
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: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold Endurance: Run Run a mile Rest 4 min Run 1200 Rest 3 min Run 800 Rest 2 min Run 400 Rest 1 min Run 200 Rest :30 second Run 100 Workout: For Time 15 Toes To Bar 20 Sandbag Cleans To Shoulder, [...]
Strength: Bench Press build to 5 RM then drop to 80% and 2x Max Reps Clean from high blocks build to 2rm then drop down to 80% and complete 4x1 Workout: For Time Run 1 Mile 10 Burpee Bar Muscle Up 20 Box Jump Over 24/20" 30 Wall Balls 20/14# 20 Box Jump Over 24/20" [...]
Warm-Up 8:00 min mix of running and drills then Run 200 Meters, no gear 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets Run: 75sec repeats, rest 75sec, perform until pace or form deteriorates *Recommended range 4 – 12 interval sets *Set based on level of energy and upcoming race [...]
WARM UP: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions 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: 200m 20 yards 40 yards 60 yards 100 yards 300 shuttle *record fastest [...]
Today is an Active Rest Day for the Program! Today aim for 10,000 Steps or some active recovery that you enjoy. Each week there will be 2 Rest days as a break away from weights or challenging activity are important. I know momentum feels good but you can keep this up with a day that [...]
Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: EMOM for 30 mins min 1 15-20cal bike min 2 6-12 hspu min 3 10-15 burpees min 4 20 sit ups min 5 rest Recovery: Hips and Hamstrings
Today is an Active Rest day for the program! EMOM for 45 Min around the world: Min 1-Rowing Min 2- 1 Min plank Min 3- Air Dyne Min 4- Body Weight Lunges Min 5- Single-Unders Recovery: Rest Day Recovery
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: [...]
Today is an Rest Day Work on your MOBILITY HERE
Today is a Recovery Day for the Program!
