Warm-up: Start with 5:00 of tissue work for hips and shoulders, then 400 Meter run or row 10/10 Side lunges 20 PVC overhead squats x 2 Strength: Every 1:30 Clean plus front squat (265/185#) 1 + 5 2 + 4 3 + 3 4 + 2 5 + 1 6 + 0 WOD 1: “Glen” for time 30 [...]
Today is an Rest Day Work on your MOBILITY HERE
Today is a Rest Day for the program! Rest Day Recovery is made for days like this…
Warm-Up: 3 Sets 10 Over under with arms 10 Touch downs 3 Wall walk to handstand 200m run OCR Strength: Weighted Pull-up, build up to a single 1RM OCR WOD: 3 Rounds for time of: 400m Run 21 RKB Swings 53/35# 12 Pull-ups *12min time cap OCR Challenge: Double Unders 5 minutes to obtain max [...]
WARM UP: Sprint 50 meters 10 Push-up walk outs 10 Touch downs 10 Over under arm swings x 2 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: 20min emom: Build to 1RM Recovery: Shoulders and Spine
Strength: Behind the neck Push Press 6 x 4 (85%) Every 3 Min x 10 (30 Min) Clean and Jerk Sets 1-2 = 3 Reps 60-65% 3-4= 2 Reps 70-75% 5-6= 1 Rep 80% 7-8= 1 Rep 85% 9-10= 1 Rep 90% Workout: 3 Rounds each for Time: 21 Dumbbell Thrusters 50/35# 15 Dball to [...]
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 OCR STRENGTH: Floor Press EMOM for 10minutes of: 2 Floor Press @ 65% of 1 RM OCR WOD: For Time 600m Row 15 Thrusters 135/95# 400m Row 12 Thrusters 135/95# 200m Row 9 Thrusters 135/95# *10 [...]
WARM UP: 3 Sets 200m Run 8 Burpees 8 Touchdowns 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 Rack Barbell Single Leg step up: 20”: @ 135: 4x10ea leg -pair w/ 250m row sprint *rest 3 full [...]
Major: Shoulders, Biceps, Triceps Minor: Core, cardio Suggested warmup Bike or Assault at 50% 5 mins 3 Rounds DB push press (heavy) #50/60 10 reps and then 5 reps single arm r, 5 single L 15 Cable Upright rows 10 Leg raise (on bar or bench) 2 min rest 3 Rounds 10 Curl and reverse [...]
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 3 rounds of 500 m row 10 burpee box jumps 20 sit ups 30 double unders or jump rope 40 walking lunges Recovery: Hips and Hamstrings
Warm-Up: 2 Sets 10 Over under with arms 10 Touch downs 3 Wall walks 200m run Strength: EMOM for 14:00 Min 1: 10/10 Alternating bent row Min 2: Max Rep push-ups on KBs in under the minute Workout: Continuous clock for max reps 1:00 up/downs 1:00 Inverted rows or pull ups 1:00 KB deadlift high pulls 1:00 Box [...]
Warm-up 2-3 Sets Run 100 Meters 10 Double leg bounding 10 Yard "A" Skip 10/10 Yard Carioca 10 Yard High kneesforward, 10yrd backward WOD: For time 1 Mile run 45# ruck 30 Squat clean thrusters (185/135) 1 Mile ruck 45# Strength: 20 Stones over yoke 215# *Notes: If no stones, try a heavy Dball or sandbag over the shoulder. WOD: [...]
