OCR 061821

By |2021-06-15T21:23:04+00:00June 16th, 2021|Obstacle Racing|

Warm-Up: 3x 10x Air Squat with 3 count pause at the bottom 10x PVC pipe pass throughs 25x jumping jacks 5x Burpees, strict push-up style then 4 x 100m sprints slowing increasing pace after full recovery Strength: Back Squat: Take 20 minutes to find a 2 RM Suggested warm up as follows: 5 @ 60% [...]

OCR 061621

By |2021-06-10T21:49:12+00:00June 14th, 2021|Obstacle Racing|

Warm-up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks then 5:00 - Easy run Run: 5K TT or Ruck: 5K TT *Benchmark day – keep this in your records *If you can find a local 5k, do it. Cool Down: Finish with a rest interval or 3:00 mins at an easy pace, [...]

OCR 061521

By |2021-06-10T21:48:40+00:00June 13th, 2021|Obstacle Racing|

Warm-up: Row 500 Meters 25 Banded overhead press 10 Inchworms OCR Strength: EMOM Deadlift: 8 x 3 @ 80% of 3RM *Speed and form priority! OCR WOD: 50 – 40 – 30 – 20 – 10 reps for time of: Double Unders or 3x singles Sit-ups 50m Shuttle KB Farmer Carry in between each round 70/53. [...]

OCR 061421

By |2021-06-10T21:46:58+00:00June 12th, 2021|Obstacle Racing|

Warm-up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks Run: “Lactate Shuttle” 5:00 Work, 2:30 Rest, 6:00 Work, 3:00 Rest, 7:00 Work, Rest as needed, perform until pace or form deteriorates Ruck: “Lactate Shuttle” 5:00 Work, 2:30 Rest, 6:00 Work, 3:00 Rest, 7:00 Work, Rest as needed, perform until pace or form [...]

OCR 061321

By |2021-06-08T15:53:23+00:00June 11th, 2021|Obstacle Racing|

Warm-Up: 400m easy run followed by 5 reps of setting up each/practice of each station as needed below. OCR WOD: 400m Run 25 Box Jumps (24/20#) 25 Pull-Ups 25 Russian KBS (53/35#) 25 Walking Lunge Steps 25 Knees to Elbows 400m Run 25 Push Ups 25 Superman Extensions 25 Thrusters (45/35#) 25 Burpees to 6” [...]

OCR 061221

By |2021-06-08T15:53:07+00:00June 10th, 2021|Obstacle Racing|

Warm up: 2x 10 Inch worms 10 Hip Hurdles aka Over fence 10 Lunge with twist then 5:00 - Easy run Run: 500m repeats, rest 1:30, perform until pace or form deteriorates or Ruck: 500m repeats, rest 1:30, perform until pace or form deteriorates *Hold splits within 4-5 seconds *Recommended range 6 – 15 sets based off run [...]

OCR 061121

By |2021-06-08T15:52:04+00:00June 9th, 2021|Obstacle Racing|

Warm-Up: 400 m easy run or row then 3x 9 Air squats 6 Light Wall Balls 3 Pull-ups OCR Strength: Back Squat: Take 20 minutes to find a 1RM *Focus on a solid warm-up and building weight with descending sets of 5 to 3 to 1 *Focus on perfect form OCR WOD: 3 Rounds for [...]

OCR 061021

By |2021-06-08T15:51:45+00:00June 8th, 2021|Obstacle Racing|

Today is A Rest Day for The Program! Hit your Rest Day Recovery  

OCR 060921

By |2021-06-04T21:42:24+00:00June 7th, 2021|Obstacle Racing|

Warm up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups Run: 2 x 2 mile Increasing Tempo starting first tempo interval at 85% of 5K TT pace, rest or jog easy 4 minutes between intervals *Hold pace and form throughout getting faster as you go! Recovery: [...]

OCR 060821

By |2021-06-04T21:42:07+00:00June 6th, 2021|Obstacle Racing|

Warm-Up: 3 Sets 10 Box jumps 20” 10 Lunge steps 10 Push-ups 3 Pull-ups OCR Strength: Hang Power Clean: EMOM for 10 minutes of: :10 MAX HPC @ 55% of 1 RM *Speed! Technique! OCR WOD: For Time 21 – 15 – 9 reps  Calorie Row Overhead Plate Lunges (alternating legs) 45/25 Pull-ups *12min time [...]

OCR 060721

By |2021-06-04T21:41:26+00:00June 4th, 2021|Obstacle Racing|

Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Run: 3 x 7:00 repeats, rest 3:00, maximal effort for duration, keep pace steady for all three rounds Cool Down: Finish with a rest interval or 3:00 mins at an easy pace, then 5/5x Side-Lying Rotation - lie on [...]

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