Warm-up: 50 feet of the following leg swings lunges inch worms butt kickers lateral lunges broad jumps 5:00 of any needed tissue work. Workout:AMRAP 500m row 400m run 300 m ski 20 cal bike 10 kettlebell swings every 10 mins for 4 sets Recovery: Hips and Hamstrings
Warm-up 1:00 Jump rope :30 Over/under arm swings x 2 Workout 1: EMOM for 12:00 Min 1: :30 All out cardio of choice + 10 Single arm KB press (heavy, non dominant) Min 2: :30 All out cardio of choice (something different than min 1) + 10 Single arm KB press (heavy, dominant arm) Min 3: :30 [...]
WARM UP: Run 200 Meters Then 3 Sets of 10/10 Flutter kicks 10 Over and Under arm swings 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) TRACK DAY: 5sets of SL BOUND JUMP SPRINTS: 4 bound jumps, sprint 40yards [...]
Warm-Up: :20 Seated arm pumps Thoracic flow x 2 Sets OCR STRENGTH: Box Back Squat 10 sets of 2 @ 65 % of 1 RM EMOM OCR WOD: 3 Rounds for time of: 20 Toes to Bar 10 Front Squats 95/65# 100m Sprint *8min time cap *Fast on the squats picking a weight you can [...]
Major: Chest Minor: Shoulder, Core, Triceps Suggested Warmup: Rower 200m @ 70% 10 Push-ups 10 Jumping Jacks 3 rounds 21-15-9 Reps Of: DB Hang Cleans 45/30s Push-Ups on dumbells (thumbs up grip) As fast as possible, rest 2 mins before moving on to next set Rest 2min 5-10-15 Strength Incline Bench Dropset Single Arm upright [...]
Complete Rest Day! Rest Day Recovery
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
Warm-up 2 Sets 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles Endurance: Swim/run for time Swim .4 miles Run 4 miles Strength: Jerk: Complete 6 sets of 3 reps @ 80-85% of 1RM WOD: For time 25 GHD sit-ups 10 Stones 145/72# 25 GHD sit-ups 10 Stones 175/116# 25 GHD sit-ups 10 Stones 175/116# 25 GHD sit-ups 10 Stones 175/116# [...]
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. Warm-Up 3 Sets 5 Push-ups 5 Wall balls, light 5 Ring dips 1:00 Singles under or double-under practice Strength: Bench Press: Complete 5 Sets Of 10 Reps, Make It Hard [...]
Strength: Behind the neck strict press 5×5 EMOM: Every 2 min x4 2 Position Clean (Mid Thigh, below knee) WOD: 12 min AMRAP: 21 Bar Facing Burpees 15 Power Cleans 185/135# 9 Strict handstand push-ups Accessory Work: 4 Sets Supinated grip BB rows x 10 Barbell Z Press x 6-8
Warm-Up: 7:00 - Easy run add in skills and drills of choice, high skip and cross overs then 5:00 Of related tissue work, then 3 Sets of 10/10 Front to back leg kicks :30 Skin the cat floor stretch Run: Hill repeats, :30 work / :90 rest and descend, treadmill use 7% grade or more, [...]
WARM UP: 3 minutes jump rope practice work on Double-unders then 2 x 10/10 Single arm Kettlebell Deadlift 12 walking lunge steps 6 push-ups 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) STRENGTH: Power Snatch from Blocks + OHS [...]
