Warm-up: 10 Forward and backward Ape 10 Forward and backward Bear 10 Forward and backward Crab 1 minute of Butt kicks and high kicks within 5 min warm-up run WOD: Teams of 2, For Time, one person moves at a time 60 Toes to bar 12 Power cleans (185/115) 60 Pull-ups 12 Squat cleans(185/115) 50/40 cal [...]
Warm-up: 7:00 Of any tissue work needed WOD: 30:00 Time Cap 50 Double unders 100 Overhead squats (95/65) 50 Double unders 100 Ball slams (20/15) 100 Kettlebell swings (53/35) 50 Double unders Notes: Double unders should be unbroken no matter where in the workout the athlete is. Put focused energy into the overhead squats today. The [...]
Warm-up: 2 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Strength: Weighted pull ups: 5-5-3-3 Notes: Go as heavy as possible for the reps designated without jeopardizing the full range of motion. WOD: For Time 10 Back [...]
Warm-up: 5:00 Tissue work for chest, shoulders, hamstrings Then 500 Meter row Strength: KB pull throughs: 10/10 x 4 Notes: Go as heavy as possible to be able to maintain a straight, tight body. No compensating. WOD: Every 2:00 x 10 Rounds 10 Burpees 10 Toes to bar 5 Deadlifts (315/185) *Notes: If you overlap [...]
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 Strength: 1 hang clean + 1 Power clean + 1 squat clean: 4 Sets Notes: Do the complex without dropping the bar, rest as needed [...]
Warm-up: 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets WOD: 33:00 AMRAP 400 Meter run 12 Power cleans (135/85) 12 Toes to bar 12 Box jumps (24/20") 12 Chest to bar pull ups 24 Kettlebell swings (53/35) 36 Sit up *Notes: Long workout! Pace as needed. Recovery: [...]
Strength: Back Squat 5 x 5 80% Snatch from high blocks 5 x 2 70-75% Workout: 4 Rounds for time 20 Cal Ski 30 Deadlift 185/135# Accessory Work: 2 Sets Kettlebell Front Rack squats x 20 Kettlebell rescue get ups x 10/10
Warm-Up 3 rounds 5/5 Side lunges 10 Air squats 10 High kicks 5 Pull-ups 200m Run 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 goals. Shorter races, more faster intervals, longer races fewer. Cooldown: 5:00 easy [...]
Warm-Up: 2 rounds :30 ankle rolls per foot 10 upward dog to inch worms 5 Burpees 10 Supermans OCR Strength: Back Squat Warm Up as follows off of 2RM 5 @ 55% 5 @ 65% 3 @ 75% then 5 x 3 @ 85% of 2 RM on the 2 minute OCR WOD: 4 rounds [...]
Today is a rest day for the program! Rest Day Recovery
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming Recovery: Rest Day Recovery
Major: Chest & Back Minor: Shoulders, core DTP 40-30-20-10-10-20-30 Reverse pull down (or jump pullups) DB incline press *2 Sets of 10 should be heavy, final set of 20 should be challenging. *Rest Pause style, perform reps with goal and stop to catch 3 breathes and continue Rest 3 mins 1 min plank hold 30 [...]
