Warm-up: 4 Sets 5/5 Alternating pigeon 10 Over/under arm swings Strength: EMOM for 10:00 Min 1: 7 Dual KB cleans Min 2: 6/6 Side-center-side planks WOD: With a continuous clock Max reps in :30 of each: Dip to extension on KBs Burpee deadlifts Clockwise halos Push-ups Counter clockwise halos Rest 1:00 x 4 Pick a new order [...]
Today is a Rest Day Here is you Mobility for the Day!
Active Rest Day Pick One of the Following Options: Option 1: 45 Minute light jog or Row Then Recovery Day Mobility Option 2: Take a Yoga or Stretch class Option 3: Get outdoors for 45 Min to an hour and do something enjoyable Then Recovery Day Mobility
Warm-Up: 3 Sets 200m Run 8Burpees 8 Touchdowns Workout 1: EMOM for 9:00 Min 1: Right Arm Kettlebell Overhead/Left Arm Farmer Carry Walk x Max distance in :50 Min 2: Left Arm Kettlebell Overhead/Right Arm Farmer Carry Walk x Max distance in :50 Min 3: Alternating bent rows x 8/8 (heavy) *Coach's Notes: Take a couple [...]
Warm-up: 2 Sets 5/5Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles Workout 1: 12:00 Time cap, not for time Dual KB front rack squat: 12-10-8-8 (build if possible) Dual KB Sumo Deadlift: 12-10-8-8 (build if possible) Dual KB press: 12-10-8-8 (build if possible) *Coach's Notes [...]
Today is an Active Rest day for the program! EMOM for 45 Min around the world: Min 1-Rowing Min 2- 1 Min plank Min 3- Air Dyne Min 4- Body Weight Lunges Min 5- Single-Unders Recovery: Rest Day Recovery
Warm-up: 2 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Workout 1: 10-12:00 Time Cap, Turkish get ups x 1/1, 2/2, 3/3, 4/4, 5/5……. Single arm lawnmowers x 5/5 KB Russian twists x 20/20 *Coach's Notes Have the athletes practice the TGU and lawnmowers before starting the clock. Have them start [...]
Today is an Active Rest day for the program! Pick one of the following: Choose ONE of the following Options Run: 400m repeats, recovery jog 200m, perform until pace or form deteriorates Row: 500m repeats, recovery row 250m, perform until pace or form deteriorates Recovery: Rest Day Recovery
Today is a Rest Day Here is you Mobility for the Day!
Warm-up 1:00 Jump rope :30 Over/under arm swings x 2 Workout 1: EMOM for 12:00 Min 1: :30 All out cardio of choice + 10 Single arm KB press (heavy, non dominant) Min 2: :30 All out cardio of choice (something different than min 1) + 10 Single arm KB press (heavy, dominant arm) Min 3: :30 [...]
Today is an Active Rest day for the program! Pick one of the following: Choose ONE of the following Options Run: 400m repeats, recovery jog 200m, perform until pace or form deteriorates Row: 500m repeats, recovery row 250m, perform until pace or form deteriorates Recovery: Rest Day Recovery
Warm-up: 2 Sets, 10 Yards of each High knees Butt kickers Carioca Broad Jumps Double Leg Bounding Workout 1: EMOM for 15:00 Min 1: :30 Hollow hold + 7 Dual KB push press (heavy) Min 2: :30 Cardio sprint of choice + 5 Dual KB snatch (heavy) Min 3: :30 Kettlebell swings *Coach's Notes: Practice the dual [...]
