Warm up: 3 sets 200 m jog 20 lunges 15 leg swings 10 air squats 5 push ups Workout: For Time Break up however you’d like 1 round for time 100 step ups (find something to step up onto) 100 curls 100 dips 100 bent over Rows 100 glute bridges L3-one legged 50/50 100 bicycle [...]
Major: Chest and Shoulders Minor: Anaerobic, core 5 Rounds: A. 15/12 Cal Row B. 6 Hang Cleans (climbing) 1 minute rest between each movement 5 Rounds: A. 15/12 Cal Assault Bike B. 6 Bench Press (climbing) 1 minute rest between each movement 5 Rounds: A. 60 Double Unders or 1 min jumprope B. Max Russian [...]
Warm up: 2 Sets Run or Row 200 Meters 15 Pogo Jumps :20/:20 Couch stretch :20 Over/under arm swings Strength Work: Heavy 10/10 Single arm body row with KB rotation 8/8 KB Front rack Bulgarian split squats 10 KB Roller press 5/5 ½ get up to bridge X 4-5 Rounds, not for speed Workout 2: As Many Rounds as Possible in 15:00 [...]
Strength: 2" Deficit Deadlift to knees 3x3 then.. DL 3x3 from floor Workout: Every 2 Min x10 1 - 10 Cal Row + 15 Toes to Bar 2 - 10 Cal Row + 12/9 Strict Handstand Push Up Accessory Work: (GRIP STRENGTH) 400 Meter Total farmers walk
Warm-up: 200 Row or run 10/10 Ankle roll outs 10 PVC overhead squats 10/10 High kicks x 3 WOD: For time Run 700 meters 20 Overhead squats (155/110#) Run 700 meters 15 Overhead squats (185/135#) Run 700 meters 10 Overhead squats (205/145#) Run 700 meters 8 Overhead squats (225/155#) Run 700 meters 6 Overhead squats (245/170#) Run 700 4 [...]
Warm-up: 2 Sets 10 Scap pull downs 5/5 Alternating pigeon 10 Over/under arm swings Strength: Back Squat: Complete 4 sets of 5 reps @8 5-87% of 1RM Workout: For Time Complete 6 Rounds 10 Toe To Bar 20 KB plank pull throughs (10 each direction) 30 Double Unders Rest 1 Min Between Sets Rest 10 min Workout: For [...]
Warm-Up: 3x 25 jumping jacks 15 air squats 5 burpees 3 pull-ups OCR Strength: Front Squat 5 rounds of :15 Max Front Squat @ 65% of 1 RM, on the 2:00 OCR WOD: AMRAP in 12minutes of: 6 Strict pull-ups 8 Burpees to a target (use pull-up bar) 10 Calorie row OCR Challenge: Maximum plank [...]
WARM UP: 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings 20 PVC Overhead Squats 20 PVC Pass Throughs 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 from Blocks [...]
Warm-Up: 3 minutes jump rope practice work on Double-unders then 2 x 10/10 Single arm Kettlebell Deadlift 12 walking lunge steps 6 push-ups Workout: 40 minute Ladder 10-20-30-40-50-60.... Sit ups Air Squats L3-squat w object Burpees -after 40 minutes rest 5 minutes- 1 minute Run 1 minute walk until you accumulate 2 miles Recovery: Shoulders and Spine
Major: legs, Minor: Core, Shoulders TRIPLE DOUBLE DOZEN Use a higher weight and effort for what you did with 20 rep 2 rounds of 12 reps for 3 supersets. Rest 60-90 Seconds Each set Complete A twice, B twice, and then C twice This should be really HARD! A. 12 Reps Barbell Squat (the most [...]
Today is a Rest Day Here is you Mobility for the Day!
Warm-up: 10/10 Plank lunge 10/10 Alternating pigeon 10/10 Alternating v-ups 10 Touchdowns x 2 Sets WOD: Start new set every 5 min 15 Calorie row 12 Deadlifts (185/135#) 9 Hang power clean (185/135#) 6 Jerks (185/135#) x 5 Strength: Every 1:30 Full clean + front squat 3 sets x 1+2 4 sets x 2+1 3 sets x 3+0 Back squat: [...]
