WARM UP: 1/2 mile easy working progressively to highest possible cadence (not speed). 4-6 x :20 hard (progressive)/:40 easy. Then, 2x 10 x High Kicks, opposite hand to opposite leg 10 x Up and over the fence 5/5 Lunge with twist Strength: Hang squat cleans:10-8-6-4 Split jerks: 5-5-3-3 Workout: 100-80-60-40-20 Double-unders 10-8-6-4-2 Hang squat clean and split jerk [...]
REST DAY! Here is your Recover Mobility
Warm-Up: 2 Rounds: :30 Over/under arm swings 3 Upward /down dog 10 Kip swings with hips 10 Sit-ups 5 Burpees Strength: EMOM for 12:00 Min 1: 8 Deadlifts Min 2: 30 Second L-sit Min 3: 8 Ring dips Conditioning: 200 Meter run for time Rest 1:1 x 5 :45 Max cal bike :45 Rest x 5 Workout: 8:00 AMRAP 5 [...]
Warm-up: 200 Row or run 10/10 Ankle roll outs 10 PVC overhead squats 10/10 High kicks x 3 Strength: Hang snatch: 5 x 5 Sorenson wipers x 10/10 x 4 Sets 30 Second heel drives x 4 Sets Workout: 25-20-15-10 Wallball sit-ups (14) 25-20-15-10 Pull-ups 25-20-15-10 Cal bike 15-12-9-6 Hang snatch (75) Recovery: Shoulders and Hamstrings
REST DAY! Here is your Recover Mobility
Warm-up: 5/5 PVC figure 8's 15 Kip swings 20 Second ring pec stretch 5/5 Alternating lateral lunge x 3 Sets Workout: AMRAP in 4:00 7 DP push press 7 Burpees 7 Box jump Rest 30 Seconds X 4 *Rest after 4:00 of work (go hard for 4:00 straight!) Recovery: Shoulders and Spine
Warm-up: 5 Inchworms 10 Over/Under arm swings 10 PVC good mornings x 3 Sets Workout: For Time 21-15-12-9-6-3 Reps of: Cal row Wall ball (14) Deadlift high pulls Ball slams Kettlebell swings Recovery: Quads, Hips and Hamstrings
Warm-up: Run 200 Meters 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets Strength: 4 Sets Dual DB or Dual KB Complex x 2 Reps of complex without setting DB or KBs down. Build in weight, Rest as needed 1 Rep of Complex: Use the 3rd rep of each movement to transition to [...]
REST DAY! Here is your Recover Mobility
Warm-Up: 2 rounds 40 Meter bear crawl 40 Meter crab walk 10/10 Mountain climbers 10 Hang power clean(light) 10 Push-ups Strength: Overhead squats x 5 x 4 Sets 5/5 Rolling V-ups x 4 Sets WOD 1: 8:00 AMRAP 8 Cal row :30 Max rep wall balls (14) *Go for max rounds and total rep wall balls WOD 2: 8:00 Time [...]
Warm-up: 3 Sets 10 Scap pull downs 5/5 Alternating pigeon 10 Over/under arm swings Strength: EMOM for 10:00 Min 1: 7 Push press Min 2: 6/6 Side-center-side planks WOD: With a continuous clock Max reps in :30 of each: Dip to extension Ball slams (15) Lunge with ball (15) Ring row Box jumps (20") Rest 1:00 x 4 [...]
REST DAY! Here is your Recover Mobility
