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. [...]
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: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Workout: 5 sets 3 min amrap Run 400 meters amrap of burpees with time remaining rest 2 mins repeat Recovery: Shoulders and Spine
Rest/Recover day Take 60 Minutes and do a moderate activity like yoga, hike, bike ride, etc. Recovery: Low Back, Hips and Hamstrings
Warm-up: 3k row. YEP! start slow and increase your pace every 500 meters by 2 seconds Workout: For Time Run 1 mile every 2 mins stop and perform 10-20 push ups (shouldn't take longer than 30 seconds) rest 3 mins after completing the mile and repeat for 2 more sets Recovery: Low Back and Hamstrings
Warm-up: 2 Sets 10 jumping jacks 10 box step ups 10 knee pushups 20 second ankle and calf stretch Workout: 3 Rounds for time 1,000 m row 20 sit-ups 20 push-ups 20 air squats 800 m run Recovery: Low Back and Hamstrings
Warm-up: 2 Sets 10 jumping jacks 10 box step ups 10 knee pushups 20 second ankle and calf stretch Workout: 3 Rounds for time 1,000 m row 20 sit-ups 20 push-ups 20 air squats 800 m run Recovery: Low Back and Hamstrings
Warm up: 3 sets at a low effort row 200 meters lunge 30 feet leg swing 30 feet 5 assisted pull-ups 5 assisted chin ups Workout: Five sets of: Row 1000 meters @ 2000 meter PR pace Rest 2 minutes Recovery: Low Back, Hips and Hamstrings
Rest/Recover day Take 60 Minutes and do a moderate activity like yoga, hike, bike ride, etc. Recovery: Low Back, Hips and Hamstrings
