Warm up: 2x 10 Inch worms 10 Hip Hurdles aka Over fence 10 Lunge with twist then 5:00 Easy run Workout: For Time 2500 Meter Row, Then 5 Rounds of 20 Situps 15 inverted ring rows 10 deficit push ups after 5 rounds.. 2500 Meter Row Recovery: Hips and Hamstrings
Warm-up: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Workout: For Time 400 Meter run Right into: 100 kettlebell swings 53/35 Every minute on the minute do 5 burpees Right into: 400 m run Recovery: Low [...]
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: For Time 2 sets 21/15 Cal. Ski or bike 21 Burpee to Bar 15/12 Cal. Ski or bike 15 Burpee to Bar 9/7 Cal. [...]
Complete Rest Day! Rest Day Recovery
Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: For Times/Reps: 2000m/1750m Row rest 2 mins then... Metcon (AMRAP - Reps) 8 min Amrap Max single Dumbbell Step Up M-24in/50 lbs F- 20in/35 lbs rest 2 mins then... Metcon (Time) For Time: 1000m/750m Row Recovery: Hips and Hamstrings
Warm up: 3 sets 200 m jog 20 lunges 15 leg swings 10 air squats 5 push ups Workout: Six sets for times: Row 500 meters 10 burpee box jumps 20 jump lunges Rest 60 seconds Try to keep your sets within 10 seconds of each other from fastest to slowest. I want you starting [...]
Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Workout: 20:00 Minute AMRAP 3,000m row Buy in, with the remaining AMRAP OF: burpee box jumps Recovery: Low Back and Legs
Warm-up: 2 Sets 10Air squats 10 Walking lunges (light) 10 PVC pass throughs 10 Touch downs 250 Meter row Workout: 3 sets 200 m run 30 air squats 200 m run 30 inverted ring rows 200 m run 30 Wall balls 200 m run rest 3 mins Recovery: Quads, Hips and Hamstrings
Warm-up: 2 Sets Run 800 Meters 15/15 Spiderman push-ups 10/10 Hip openers Workout: 1500 m row then 21-15-9 reps of.. Push up air squat sit-ups then 1500 m row Recovery: Quads, Hips and Hamstrings
Complete Rest Day! Rest Day Recovery
Warm up: 2x 10 Inch worms 10 Hip Hurdles aka Over fence 10 Lunge with twist then 5:00 Easy run Workout: For Time 2500 Meter Row, Then 5 Rounds of 20 Situps 15 inverted ring rows 10 deficit push ups after 5 rounds.. 2500 Meter Row Recovery: Hips and Hamstrings
Happy Veteran's Day Warm-up: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Workout: For Time 400 Meter run Right into: 100 kettlebell swings 53/35 Every minute on the minute do 5 burpees Right into: 400 m [...]
