Warm-up: 5:00 of related tissue work, then 2 Sets 5/5 Alternating pigeon 5/5 PVC figure 8's :20/:20 Couch stretch WOD: Continuous clock, Score total reps 3:00 amrap 6 Deadlifts (275/195) 15 Dumbbell push press (70s/50s) Rest 1 min 4:00 amrap 6 Deadlifts 15 Dumbbell push press Rest 2 mins 5:00 amrap 6 Deadlifts 15 Dumbbell push press *Notes: [...]
Happy Halloween! 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 OCR STRENGTH: Heavy Push Press 4 x 2 @ 90% of 1RM Warm Up Sets: 5 @ 60% 5 @ 70% 3 @ 80% OCR WOD: 4x AMRAP in 3:00 / Rest [...]
WARM UP: Row 300 Meters at 60% pace 10 Tuck jumps Row 300 Meters at 70% 10 Inchworms Row 300 Meters at 80% 5/5 PVC figure 8's 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: Back Squats: 5 [...]
Major: Legs, back, Minor: Warmup Set On bench or box 10 box runners 10 Plyo pushups 3 Rounds Into… 4 rounds 15 Single arm DB rows (on bench) #70/#45 15 DB Press (with same weight) 200m row as fast as possible Males <40/females <50 1 minute rest between each round 2 min rest… 15 Seated [...]
Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: 10:00 min AMRAP 20 Step Back Lunge (right) 10 Hand Release Push Up 20 Step Back Lunge (left) 10 Hand Release Push Up rest 2 mins repeat Recovery: Hips and Hamstrings
Today is a Rest Day for the program! Rest Day Recovery is made for days like this..
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: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under Endurance: Hill run Hill run with vest Mine was 1 mile up and 1000' elevation gain Strength: Back squat, 6 reps of each 225/155# 245/175# 265//185# 285//200# 305/215# 325/230# 345/240# 365/255# Rest 10 min Do it again WOD: 20:00 [...]
Today is an Rest Day Work on your MOBILITY HERE
Strength: Box Squat 6 x 4 (80%) Strength 2: Bulgarian Split squat 3 x 8 each leg EMOM: Every 2 Min x 4 Snatch + snatch balance x2 Every 2 Min x 4 Snatch + snatch balance x 1 Workout: 7 Min AMRAP: 7 Muscle Up 7 Snatch (135/95) 7 Burpee Box Jump Over (24"/20")
Warm-Up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks Run: 800m repeats, recovery jog 400m, perform until pace deteriorates *Recommended range 4 – 12 interval sets *Let heart rate drop and focus on form during recovery Cooldown: 6:00 easy pace run Recovery: Low Back [...]
WARM UP: Run 200 Meters 10/10 Alternating plank lunge :20 Pec Stretch x 3 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: Back Squats: 5 @40 5 @50 5 @ 60: 10min emom of 8reps @ 50% SPEED [...]
