Major: Back, hamstrings, core Minor: Quads Set 1 Warm-up & Priming of hinge movement KB Swings to jump rope 20 Swings/40 Jumps (DU if you can) 15 Swings/30 jumps 10 Swings/20 jumps 5 Swings/10 jumps Set 2 Deadlifts - build to heavy 5 (5x5) Deadlift OR Deadlift variation Curl & press x 10 between each [...]
Warm-up: 3 sets Jog for 1 Minutes Rest for 1 Minute 10 pvc overhead squats Rest for 1 Minute Workout: 20 min amrap 1k row 20 ALT DB Snatch 10 DB Facing Burpees Recovery: Shoulders and Spine
Strength: Rack pulls, bar starts below knee, 8×3 Workout: 5 Sets at high effort: 30 Double unders 20 Handstand Push up Rest 2 min EMOM: Every 3 Min x 5 10 Cal Ski 3 Rope Climbs
Warm-up: 2 Sets, 10 Yards of each High knees Butt kickers Carioca Broad Jumps Double Leg Bounding Workout 1: EMOM for 15:00 Min 1: :30 Hollow hold + 7 Dual KB push press (heavy) Min 2: :30 Cardio sprint of choice + 5 Dual KB snatch (heavy) Min 3: :30 Kettlebell swings *Coach's Notes: Practice the dual [...]
Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double undersor single under Endurance: 800 Meter bike for time Rest 1:1 x 5 Strength: Back rack box step ups: 5/5 x 4 Sets WOD: 20:00 AMRAP 25 Cal ski 25 Broad jumps 25 DB push press (100s/70s) 25 Cal row Recovery: Shoulders and [...]
Warm-up 3 Set 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Strength: Take 8:00 to work up to a heavy Clean And Jerks single WOD: For Time • Run 1 Mile • 10 Clean And Jerks (205/135) • Run 1 Mile • 10 Clean And Jerks • Run [...]
Today is a Recovery Day for the Program!
Warm-up: 3 Sets Run or Row 400 Meters 15 PVC Good mornings 20 PVC Pass Throughs 10/10 Up and Over the Fence Strength: Every 90 Seconds Bench press, 4-6-8-10 Reps Every 90 Seconds 3 Weighted pull ups x 4 Sets WOD: Each Round for time 400 Meter row 400 Meter run 20 Push ups 30 Pull ups Rest as [...]
Warm-up: 5:00 Tissue work for calves and lats Strength: Weighted pull ups: 5-5-3-3-3 WOD: For Time, 24:00 Time Cap 200m run 21 Box jump overs (Can touch box, 24"/20") 21 Pull ups 21 Dball over shoulder (100/70) *If not completed at 8 mins start 400 m run 400m Run 15 Box jump overs 15 Chest to [...]
Warm-up: 5:00 of tissue work, coach's choice Then... 250 Meter row 10 PVC pass throughs Strength: (15:00, 10 Sets) Every 90 secs 1 Clean and Jerk , build over the course of the time until 1RM towards the end. WOD: 12:00 AMRAP 15 Cal row 10 Strict Handstand push ups 10 Hang cleans (65-70% of todays [...]
Warm-up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope Strength: 1. L-sit rope climb: 4 sets of 1 2. Sled drag, push back: 4 sets building x 15 Yard drag, 15 yard push back WOD: Continuous clock, Get as far as possible From 0-3:00 2 Rounds of: [...]
Warm-up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks WOD: 30:00 To Get as Far as Possible up the ladder Reps of 10-20-30-40-50....... Overhead plate lunge (45/25) Cal ski Hang snatch (95/65) Toe to bar *200 Meter run after each round **Notes: If no ski erg, use a rower. [...]
