Warm-up: 5:00 of related tissue work, then 3 Sets 10 Air squats 10 Walking lunges 10 PVC pass throughs 10 Touch downs 250 Meter row WOD: For Time 1k Row 30 Strict handstand push-ups 30 Toes to bar 500 Row 30 Toes to bar 30 Strict handstand push-ups 1k Row WOD: For Time 100 Double-unders 50 Overhead squats 155/110# 100 Double-unders [...]
Warm-up: 3 Sets 250 Meter Jog 50 Meter Butt kicks 3 Wall Walks 50 Meter High knees Strength: Deadlift: Complete 5 sets of 5 reps, go at 75-80% of 1RM WOD: 20:00 AMRAP 20 Lunge steps holding (55/40#) Dumbbells 10 Pull ups strict 10 Push press with (55/40#) Dumbbells Accessory: Bar Pull Overs: Work on 1 Rep at [...]
Rest Day! - Yoga and mobility - 20min+ mobility around trouble areas. Rest Day Recovery
Today is a Recovery Day for the Program!
Warm-up: 7:00 of any tissue work needed WOD: Continuous Clock Goal is max rounds at the end of each time cap 8:00 Cap 800 Meter run With remainder of time 5 Deadlifts (315/225) 15 Pull ups Rest 2:00 8:00 Time cap 800 Meter row With remainder of time 5 Front squats (225/155) 15 Push ups [...]
Warm-up: 3 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge Strength: Every 90 Seconds x 4 Sets 1 Hang snatch + 1 Hang squat snatch + 5 Overhead squats WOD: 20:00 AMRAP 100 Single arm DB walking lunges (45/25, 50 each leg) 80 Push press (95/65) 60 Cal row 40 [...]
Warm-up: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Strength: Bench press: 3 seconds down, 1 up x 5 Reps x 4 Sets Single arm Dumbbell rows: 8/8 x 4 Sets WOD: "Annie" For Time 50-40-30-20-10 Double unders Sit ups Rest 2:00 WOD: For Time Double unders 25-20-15-10-5 Toes to bar *Notes: Click [...]
Warm-up: 5:00 of tissue work for legs, hips, upper back Strength: Every 90 Seconds x 4 Sets 1 Hang clean + 1 Hang squat clean +5 Front squats WOD: For Time 800 Meter run 3 Rounds of: 5 Hang cleans (Bodyweight) 7 Front squats (Bodyweight) 9 Chest to bar pull ups 800 Meter run 3 Rounds [...]
Warm-up: 3 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Strength: Deadlift: 65% x 5 75% x 5 85% x 3-5 x 3 Sets WOD: For Time 21-15-9 Deadlift (225/155) Dips 1:00 Rest, into 9-15-21 Lateral hops Dumbbell snatch (60/40) 1:00 Rest, into 9-6-3 Wall walks Burpee broad jumps for max [...]
Warm-up: 5:00 of tissue work for shoulders, traps, calves Then 400 Meter jog Strength: Every 90 Seconds x 4 Sets 1 Push press + 1 Push jerk + 1 Split jerk WOD 1: 6:00 AMRAP 4 Shoulder to overhead (185/135) 6 Cal row 8 Box jumps (30"/24") *Notes: Box height needs to be higher than [...]
Warm-Up: 3 Sets 15 PVC Good mornings 40m crab walk 5 box jumps 40m bear crawl 5 pull-ups OCR Endurance WOD: Run: 60min tempo @ 90% of 10K TT pace Cooldown: Ankle circles 10 x each direction each foot Mobility: Low Back, Hips and Hamstrings
Warm-Up: 10 Forward and backward Ape 10 Forward and backward Bear 10 Forward and backward Crab 1 minute of Butt kicks and high kicks within 5 min warm-up run OCR Strength: Deadlift: 3 Rounds of :30 Max Deadlift @ 65% of 1 RM, rest 2:30 between *Focus on speed and technique! OCR WOD: 21 – 15 [...]
