OCR 112622

By |2022-11-22T19:41:44+00:00November 24th, 2022|Obstacle Racing|

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 [...]

OCR 112522

By |2022-11-22T19:40:48+00:00November 23rd, 2022|Obstacle Racing|

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 Run: 4:00 repeats, rest 2:00, perform until pace or form deteriorates Short course 5-6 Medium Course 7-8 Long Course 10 Ultra Course 10 Based on your max [...]

OCR 112422

By |2022-11-22T19:39:52+00:00November 22nd, 2022|Obstacle Racing|

Warm-Up: 5:00 of Shoulder and hip tissue work, then 3 Sets of 5/5 Alternating pigeon 10 PVC overhead squats Run: 400m repeats, rest 1:00 Short course 14 Medium course 12 Long Course 12 Ultra Course 10 based on your max race distance in next 60 days Mobility: Hips and Hamstrings

OCR 112322

By |2022-11-17T14:36:25+00:00November 21st, 2022|Obstacle Racing|

Warm-Up: 3 Sets 20 Air squats 10/10 Walking lunge with twist :60 Sec jump rope OCR Strength: Back Squat: 20 min to a find your 2 RM Warm up as follows: 5 @ 55% 4 @ 65% 3 @75% 2 @85% OCR WOD: Tabata 8 x :20 Work / :10 Rest 8 rounds of each movement: Alternating [...]

OCR 112222

By |2022-11-17T14:36:03+00:00November 20th, 2022|Obstacle Racing|

Today is a rest day for the program! Recovery: Rest Day Recovery  

OCR 112122

By |2022-11-17T14:35:24+00:00November 19th, 2022|Obstacle Racing|

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 Run: 4:00 repeats, rest 2:00, perform until pace or form deteriorates Short course 5-6 Medium Course 7-8 Long Course 10 Ultra Course 10 Based on your max [...]

OCR 112022

By |2022-11-17T14:34:52+00:00November 18th, 2022|Obstacle Racing|

Warm-Up: 5:00 of Shoulder and hip tissue work, then 3 Sets of 5/5 Alternating pigeon 10 PVC overhead squats Run: 400m repeats, rest 1:00 Short course 14 Medium course 12 Long Course 12 Ultra Course 10 based on your max race distance in next 60 days Mobility: Hips and Hamstrings

OCR 111922

By |2022-11-15T21:18:55+00:00November 17th, 2022|Obstacle Racing|

Warm-Up: 3 Sets 20 Air squats 10/10 Walking lunge with twist :60 Sec jump rope OCR Strength: Back Squat: 20 min to a find your 2 RM Warm up as follows: 5 @ 55% 4 @ 65% 3 @75% 2 @85% OCR WOD: Tabata 8 x :20 Work / :10 Rest 8 rounds of each movement: Alternating [...]

OCR 111722

By |2022-11-15T21:17:03+00:00November 15th, 2022|Obstacle Racing|

Warm-Up 5:00 of shoulder, lat, and trap tissue work then 2 Sets of: :20 Seated arm pumps 10/10 Single leg hip thrusts Thoracic warm-up Run: 1 x (2mile – 1mile – 800m), rest (4:00 – 3:00 – 2:00) *Work intervals 85% of Time trial pace *At the end of the work effort perform 25-20-15 respectively [...]

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