Major: Legs, back, Minor: Warmup Set On bench or box 10 box runners 10 Plyo pushups 3 Rounds Into… 4 rounds 15 Single arm DB rows (on bench) #70/#45 15 DB Press (with same weight) 200m row as fast as possible Males <40/females <50 1 minute rest between each round 2 min rest… 15 Seated [...]
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: 1-2-3-4-5-6-7-8-9-10 Deadlifts -after each set- 10 Lunge jumps 200 m run Recovery: Low Back, Hips and Hamstrings
Optional conditioning: Running 5 Min for max meters on True Form (Sub in a row or track) **Rest 3 Min between x 4
Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Workout 1: Work the order, rest as needed, 7:00 Time cap KB halos (around the head) clockwise x 10 Burpee KB Deadlifts x 15 KB halos counter clockwise x 10 :45 Hollow rocks X 3 sets *Coach's Notes: Keep the KB as close [...]
Warm-up: 5 :00 of related tissue work, then 1 Set of 50 Meter Butt kicks 3 Wall Walks 50 Meter High knees 1:00 Jog Strength: KB roller press: 4 Sets of 30 Reps Dual KB RDLs x 10/10 x 4 Sets WOD: For Time 21-15-9 Tire flip 5-4-3 Legless rope climb 15' Rest 2 min WOD: For Time 28 [...]
Warm-up: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Endurance: In Gear 1 Mile run for time (push) Rest 3 min x 2 sets WOD: For Time 10 Shoulder to overhead (135/95#) (push press, push jerk, split jerk) 10 Bar facing burpee 10 Strict pull ups X 10 rounds Strength: [...]
Warm-Up: 3 Sets 5 Push-ups 5 Wall balls, light 5 Ring dips :60 Single under or Double under practice OCR Strength: Front Squat: 20 minutes to a 4 RM *Warmup as follows: 5 @ 50% – 4 @ 60% – 3 @ 70% OCR WOD: 4 Rounds for time of: 3 Deadlifts @ 70% of [...]
Warm Up: 2 Sets 8/8 High kicks 8/8 Ankle roll outs 10/10 Meter Crab walk with hip up forward and backward 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) TRACK DAY: 8 x 10 yard sprints @100% rest 60secs [...]
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: 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: 3:00 Max cal bike or row Right into: 3:00 As many rounds as possible (amrap) of: 6 Dumbbell snatches per arm (50/35) 12 Toes [...]
Today is a Rest Day! Rest Day Recovery is made for days like this…
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
