Happy Veteran's Day Major: Core, Shoulders Minor: Legs Explosive circuit that gives your core a whole lotta of love. Mix it up and keep having fun. Pick explosive exercise that you can do for a heavy rep (with good form) Such as a power clean, snatch, muscle up, high jump, handstand pushup 5 - Squat [...]
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: 5 sets: 300 m run 85% 300 m jog 60% 600 m run 70% rest 1 min Recovery: Low Back, Hips and Hamstrings
Rest/Recover day Take 60 Minutes and do a moderate activity like yoga, hike, bike ride, etc. Recovery: Low Back, Hips and Hamstrings
Warm-up: 2 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Workout 1: 10-12:00 Time Cap, Turkish get ups x 1/1, 2/2, 3/3, 4/4, 5/5……. Single arm lawnmowers x 5/5 KB Russian twists x 20/20 *Coach's Notes Have the athletes practice the TGU and lawnmowers before starting the clock. Have them start [...]
Warm-up: 3 Sets 10 Air Squat 10 Jumping jacks 10 Burpees Endurance: 300 Meter row Rest :20 seconds X 3 Rest 2 minutes between rounds X 4 Strength: Clean + front squat 1+4 x 2 2+3 x 1 3+2 x 1 4+1 x 1 5+0 x 2 WOD: For time 21-15-9 Deadlifts (315/225#) Overhead squats (185/135#) Recovery: Low [...]
Today is an Active Rest day for the program! Pick one of the following: Choose ONE of the following Options Run: 400m repeats, recovery jog 200m, perform until pace or form deteriorates Row: 500m repeats, recovery row 250m, perform until pace or form deteriorates Recovery: Rest Day Recovery
Today is a Rest Day! Here is Your Mobility
Warm-up: 2 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Endurance: Swim 1 Mile for time Rest as needed then Breath hold swims. (Only do this if you have a partner with you and only go one guy at a time.) So try 25 meters kick off wall. Try to get [...]
Here’s today’s Military, Law Enforcement, and Firefighter workout. If you are in need of a movement substitution you can click here for our substitution list. Strength: Back squat: Work up to a heavy single and try to get 6 singles at that weight. WOD: For Time Complete 10 Rounds 10 Strict pull-ups 10 Strict ring [...]
Strength: Dumbbell Bench press: 5x5 Strength 2: 6 Sets 3 Clean lift offs + 1 Hang clean (same set up as yesterdays snatches) Workout: Every 10 min x 4 100/80 Cal Assault bike Accessory Work: 3 Sets Dumbbell Hammer Curls x 8-10 Band pushdowns x 20 Recovery: Shoulders and Spine
Today is a Rest Day! Here is Your Mobility
Here’s today’s Military, Law Enforcement, and Firefighter workout. If you are in need of a movement substitution you can click here for our substitution list. Strength: Back squat: Work up to a heavy single and try to get 6 singles at that weight. WOD: For Time Complete 10 Rounds 10 Strict pull-ups 10 Strict ring [...]
