Major: Legs Minor: Back Warm-up: Metabolic mobility for hips and legs + Aerobic primer (All options to choose from: Jumprope, rower, bike, or light run for 5-10 mins) 10 Rounds of 10 Back Squats at bodyweight (or close) 10 Seated Cable Rows or pulldowns (medium weight) 3 mins rest 60-50-40-30-20-10 6-5-4-3-2-1 Double unders DB Snatches [...]
Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Workout: 20-15-10-5 Barbell or DB ground to overhead -after each set- 25/20 cal assault bike 20 box jumps Recovery: Low Back, Hips and Hamstrings
Today is a Rest Day Here is you Mobility for the Day!
WOD: "18.3" 2 Rounds for time of: 100 Double-unders 20 Overhead squats (115/80) 100 Double-unders 12 Ring muscle-ups 100 Double-unders 20 Dumbbell snatches (50/35) 100 Double-unders 12 Bar muscle-ups Time cap: 14 Minutes
Warm-up: Tissue work for Shoulders and Hips, then 1 round of: 15 Snatch balance with PVC or unloaded bar 25 Touch downs Endurance: 100 Cal row 100 Cal bike 100 Cal ski Strength: Snatch: Complete 3 sets of 3 reps 80-85% of 1RM Hang squat snatch: 3 Sets of 3 Reps *Notes: Rest as needed, todays focus is snatching [...]
Warm-up: Swim 50 Meters 10 Push-up walk outs 10 Touch downs 10 Over under arm swings x 2 Endurance: Swim 500 meter, rest 5 min 400 meter, rest 4 min 300 meter, rest 3 min 200 meter, rest 2 min 100 meter, rest 1 min X 3 Then put some fins on and do 3 [...]
Today is an active rest day for the program! 45 Mins of one of the following: Running Biking Swimming Rowing
Today is an active rest day for the program! 45 Mins of one of the following: Running Biking Swimming Rowing
Major: Chest Minor: Shoulder, Core, Triceps Suggested Warmup: Rower 200m @ 70% 10 Push-ups 10 Jumping Jacks 3 rounds 21-15-9 Reps Of: DB Hang Cleans 45/30s Push-Ups on dumbells (thumbs up grip) As fast as possible, rest 2 mins before moving on to next set Rest 2min 5-10-15 Strength Incline Bench Dropset Single Arm upright [...]
Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: Cash in: 400 m row 400 m run 40 sit ups Into: 4 Rounds 10 Hang cleans 10 Air squats Into: 400 m row 400 m run 40 sit ups Into: 4 rounds 10 Pull ups 10 Front squats Cash out: 400 m row [...]
Today is an Active Rest day for the program! Pick one of the following: Option 1: Cardio Piece of Choice 5-10:00 Warm-up Pace (50%) 15 Minutes at 60% Pace 15 Minutes at 70% Pace 5 Minutes at 80% Pace 3 Minutes at 85-90% Pace 1 Minute at 100% Pace 5 Minutes at 50% Pace Option [...]
Today is a Rest Day! Rest Day Recovery is made for days like this…
