Kettlebell Training 120423
Today is an Active Rest day for the program! EMOM for 45 Min around the world: Min 1-Rowing or running Min 2- :30/:30 side plank Min 3- Cal bike Min 4- Inchworms Min 5- Single-Unders Recovery: Rest Day Recovery
WodStar Elite Competitor 120423
Warm-up 3 Sets 50 Meter Butt kicks 3 Wall Walks 50 meter High knees 1:00 Jog WOD: Partner workout 150 Cal bike (10's back and forth) Rest 1 min Do Max muscle-ups in 3 minutes as a pair Rest 5 min Then 100 cal bike with partner Rest 1 min Do max muscle-ups in 3 minutes as pair Recovery: [...]
Military, Law Enforcement, Firefighter 120423
Warm-up: 400 Meter light jog 5/5 Hip openers x 2 Endurance: Run 800 meters Rest 1:30 between sets 85-90% X 4 sets WOD: Adam Brown (Hero Workout, Fallen SEAL) For Time 24 Deadlifts (295/205#) 24 Box jumps (24"/20”) 24 Wall ball (20/14#) 24 Bench Press (195/135#) 24 Box jumps (24"/20”) 24 Wall ball (20"/14”) 24 [...]
OCR 120323
Warm-Up: 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings OCR Strength: Strict Press: 10 x 4 Sets @ 50% of 1 RM *Go every minute on the minute *Emphasize speed and technique! OCR WOD: AMRAP in 15 minutes of: 10 Calorie Row 10 Burpees 10 Chest to Bar Pull-ups [...]
