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Warm-Up: 2 Sets Run 800 Meters 15/15 Spiderman push-ups 10/10 Hip openers Strength: Front Squat: 20minutes to find a 3 RM *Warm up as follows 5 @ 50% 4 @ 60% 3 @ 70% then start heavy 3’s OCR WOD: EMOM for 10:00 3 Box Jumps 30/24" :20 Max Burpees OCR Challenge: Farmers Carry Pyramid: Kettlebell [...]
Warm-up: 2-3 Sets 5/5 Star 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 Then Endurance: Run 60 Second sprint repeats, rest :60 *Recommended range 6 – 15 sets perform until pace (distance covered) or form deteriorates Strength: Deadlift: 10-8-6-4-2 (build in weight), rest as needed Mobility: Low [...]
Warm-Up: 2 Sets 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's Strength: Bench Press: 5 x 3 Reps @ 80% of 2 RM *Warmup as follows: 5 @ 60% 3 @ 70% 2 @ 75% OCR WOD: For Time 3 Rounds 10 Handstand push-ups 15 Bent Dumbbell Rows [...]
Warm-Up: 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings OCR Strength: Strict Press: 10 x 4 Sets @ 50% of 1 RM *Go every minute on the minute *Emphasize speed and technique! OCR WOD: AMRAP in 15 minutes of: 10 Calorie Row 10 Burpees 10 Chest to Bar Pull-ups [...]
Warm-Up: 3 Sets 5 Push-ups 5 Wall balls, light 5 Ring dips :60 Single under or Double under practice OCR Strength: Front Squat: 20 minutes to a 4 RM *Warmup as follows: 5 @ 50% – 4 @ 60% – 3 @ 70% OCR WOD: 4 Rounds for time of: 3 Deadlifts @ 70% of [...]
Rest Day! - Yoga and mobility - 20min+ mobility around trouble areas. Rest Day Recovery
Warm-Up: 3 Sets 15 PVC Good mornings 40m crab walk 5 box jumps 40m bear crawl 5 pull-ups OCR Endurance WOD: Run: 60min tempo @ 90% of 10K TT pace Cooldown: Ankle circles 10 x each direction each foot Mobility: Low Back, Hips and Hamstrings
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 [...]
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 [...]
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
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 [...]
Today is a rest day for the program! Recovery: Rest Day Recovery
