WARM UP: 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets 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) TEST: Sprints 200m 20 yards 40 yards 60 yards 100 [...]
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: 800 Meter jog 5:00 of any needed tissue work. Workout: 4 sets 25 squat jumps 25 locked arm burpees Into... 4 rounds 15 v ups 1 minute glute bridge hold 30 second side plank L 30 second side plank R Into... 4 sets 25 squat jumps 25 full burpees Recovery: Hips and Hamstrings
Warm-up: 3 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 7/7 Pike ups Workout 1: For Time Run 200 Meters 15 KB roller press 12/12 KB renegade rows 15 Dball slams 20 Wall ball sit ups X 3 *Coach's Notes: Try out weights for the press and rows prior to starting. Scale so [...]
Warm-up: 5:00 of related tissue work, then 1 round of: 1/2 mile run at 60-70% pace 10/10 Lunge/twist 10/10 High kicks 10/10 Pike ups 15 Kip swings shoulders only WOD: For time 50 Double-unders with Zeus rope 90’ Handstand walk x 4 *Notes: If needed, break up the first two rounds of the handstand walk then try and knock [...]
Today is an Rest Day Work on your MOBILITY HERE
Strength: Bench Press 5x5 @2111 Clean + Front Squat + Jerk Sets 1-3 = 3 reps 70% 4-6 = 2 reps 75% 7-8 = 1 rep at 80% Workout: 8 Min AMRAP 2 Legless Rope Climb 4 Clean and jerks 225/175# 6 Alt Pistols Accessory Work: 3 Sets Tricep extension x 10 Dumbbell Hammer curls [...]
Warm Up: 3x 10 Touch downs 10 Step bear crawl forward and back 10 step ape crawl forward and back 10 step crab forward and back 10 Push-ups OCR Strength: Weighted Pull-up: Build up to a single 1RM OCR WOD: For Time 3 Rounds 400m Run 21 Russian KB Swings 53/35# 12 Pull-ups *12min time cap [...]
Today is a Rest Day! Rest Day Recovery is made for days like this…
Warm-up: 2 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch Workout 1: With a continuous clock for 12:00 (clock doesn't stop, do each mini workout in the designated times, have everything set up prior to starting the clock) 0-4:00 1:00 Bear crawl forward 1:00 Bear crawl backward 1:00 Crab walk forward 1:00 Crab [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this…
Warm-Up: 3 Sets 200m Run 8 Inchworms 8 Touchdowns WOD: Every 5:00 500 Row 25 Burpees x 4 *Notes: Go about 90% on the row then sprint through the burpees for as much rest as possible before the next 5:00 hits. Strength: Front squat: 4 Sets of 3 Reps @ 85% of 1RM WOD: For Time 30 Calorie bike [...]
