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 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Endurance: 2 [...]
Happy Veteran's Day 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 Back squat: For time, with a partner, so you go they go 8 reps of following 225/155# 245/170# 265/185# 285/200# 305/215# 325/230# 345/245# Rest 6 minutes, then do it again [...]
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: 2 Sets Swim 400 Meters 10/10 Toe touches Endurance: Swim 2000 meters Strength: Cleans: Work up to a heavy single, then 5 sets of 2 reps @85-90% of today’s [...]
Warm-up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks OCR STRENGTH: Max Effort 1 rep max Push Jerk Work up to a 1 RM gradually increasing weight each set, 2 minutes between heavier efforts 5-5-3-3-1-1-1 until max OCR WOD: AMRAP in 20 minutes of: 21 Russian Swings 70/53 [...]
Major: Legs, Back Minor: core Suggested warmup: Rower 500m Run 400m 5 Box jumps 5 steps ups on bench or box 10 Rounds of: 10 BB Squat (bodyweight ex. 185# 10 Pullups – Perform strict until you cannot and finish the rest with kip or jump-pullup 2 min rest Without rest: 20 DB Lateral raise [...]
Major: Legs, Back Minor: core Suggested warmup: Rower 500m Run 400m 5 Box jumps 5 steps ups on bench or box 10 Rounds of: 10 BB Squat (bodyweight ex. 185# 10 Pullups – Perform strict until you cannot and finish the rest with kip or jump-pullup 2 min rest Without rest: 20 DB Lateral raise [...]
Complete Rest Day! Rest Day Recovery
Strength: Box Squat 6 x 4 (80%) Split stance Barbell squat 3 x 8 each leg Every 2 Min x 4 Power Snatch x 2 Then.. Every 2 min x 4 Power Snatch x 1 Workout: 10 Rounds for time 200 Meter Run 1 Legless Rope Climb from seated position Accessory Work: 3 Sets Reverse [...]
Warm-up: 2 Sets Run or Row 400 Meters 15 PVC Good mornings 20 PVC Pass Throughs 10/10 Up and Over the Fence Workout 1: EMOM for 10:00 Min 1: 5/5 Single arm pistols or 5/5 Russian step ups (heavy) Min 2: 8/8 Single ring row with KB rotation *Coach's Notes: Ensure that the athlete can do a pistol before [...]
Warm-up 3 Sets 15 Meter butt kicks 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding WOD: For time Beach or pool workout 80 Meter swim 10 Dumbbell snatch 100/70# 10 Dumbbell Facing burpee of the DB x 6 *Notes: If water is not possible, do a 150 meter ski Recovery: Hips and Hamstrings
Today is an Rest Day Work on your MOBILITY HERE
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 2 Sets of 5/5 PVC figure 8's 20 PVC overhead squats Run: 100m sprints, rest 1:00, perform until pace or form deteriorates *Recommended range 12 – 20 interval sets, pick a [...]
