Today is an Active Rest Day for the Program! Today aim for 10,000 Steps or some active recovery that you enjoy. Each week there will be 2 Rest days as a break away from weights or challenging activity are important. I know momentum feels good but you can keep this up with a day that [...]
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: 5 min AMRAP 15 burpees 50 Double Under 15 box jumps 100 m run -1 min rest b/t sets- *Start round where [...]
Today is a Rest Day Here is you Mobility for the Day!
Warm-up: 400 Meter run or row 10/10 Side lunges 20 PVC overhead squats x 2 WOD: For time One bar, strip weight 50 Deadlifts (315/225#) 50 Power cleans (225/155#) 50 Shoulder to overhead (135/95#) WOD: 180' Sled push (320/225#) Overhead yoke carry 180' 90' Handstand walk Rest 1:1 X 4 *Notes: If not yoke, us a heavy barbell. [...]
Warm-up 2 Sets Run 100 Meters 10 Double leg bounding 10 Yard "A" Skip 10/10 Yard Carioca 10 Yard High knees forward, 10yrd backward Endurance: For Time Row 3,000 Meters Workout: For Time 50-40-30-20-10 Dumbbell Snatch (50/35), Alternating Arms 5-4-3-2-1 Rope Climbs (15’) Mobility: Shoulders and Hamstrings
Endurance: 4 x 1600 Meter running or rowing Rest 4 Min between
Warm-Up: 4x 6 push-ups 12 ring rows :30secs double under practice OCR STRENGTH: 1 rep max deadlift Then Deadlift 3 – 2 – 2 – 1 – 1 *Aim 2-3 warm up sets *Start set of 3 @ 80% of 1RM OCR WOD: 20:00 AMRAP 5 Pull ups 10 Push ups 15 Air squats OCR [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
Major: Legs, core, anaerobic Minor: legs, Great volume mix up 10 rounds as fast as possible 5 goblet squats #60 DB/#40 3 DB Snatches each side 1 Minute Varied jumprope 2 min rest 4 rounds 400m run 10 T2B 10 Side plank rotations each side 5 burpee box jumps 1 minute rest Recovery: Quads, Hips [...]
Rest/Recover day Take 60 Minutes and do a moderate activity like yoga, hike, bike ride, etc. Recovery: Low Back, Hips and Hamstrings
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
Today is a Rest Day! Here is Your Mobility
