OCR 012619

By |2019-01-22T20:51:30+00:00January 24th, 2019|Obstacle Racing|

Warm-Up: 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m of butt kickers round one, 50m high knees round 2, 50m high kicks round 3 :60 sec of single jump rope x 3 OCR Strength: Back Squat 5 sets of 3 reps working, all 5 sets are [...]

OCR 012419

By |2019-01-17T17:48:32+00:00January 22nd, 2019|Obstacle Racing|

Warm-Up: Set up stations for below, doing 5 reps at each station during set-up preceded by a 400m warm-up run. OCR WOD: Tough Training Standard #3 800m Run 50 Box Jumps (24/20) 50 Pull-Ups, any style 50 Russian KBS (53/35#) 50 Walking Lunge Steps, unweighted  50 Knees to Elbows 800m Run 50 Push Ups 50 [...]

OCR 012319

By |2019-01-17T17:46:04+00:00January 21st, 2019|Obstacle Racing|

Warm up: 7:00 - Easy run add in skills and drills of choice, high skip and cross overs Run: :40sec hill sprint @ 7% grade, 2:00 rest/descend, perform until form/pace deteriorates Recommended repeats Short course 7-8 Medium course 6-7 Long Course 5-6 Ultra Course 5-6 based on your max race distance in next 60 days [...]

OCR 012219

By |2019-01-17T17:43:30+00:00January 20th, 2019|Obstacle Racing|

Warm-Up: 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m of butt kickers round one, 50m high knees round 2, 50m high skipping round 3 :60 sec of single jump rope x 3 OCR Strength: Back Squat 5 sets of 3 reps working, all 5 sets are [...]

OCR 012119

By |2019-01-17T17:37:51+00:00January 19th, 2019|Obstacle Racing|

REST DAY - Yoga, Rock Climbing, Mobility, Have Fun!

OCR 012019

By |2019-01-15T21:27:57+00:00January 18th, 2019|Obstacle Racing|

Warm-Up: 10 Forward and backward Ape 10 Forward and backward Bear 10 Forward and backward Crab 1 minute of butt kickers and high kicks within 5 min warm-up run Run: 1 Mile TT, Rest for time of mile TT (1:1 ratio of work to rest) then run for (x) minutes @ 20-30sec/mile slower than 10K TT [...]

OCR 011919

By |2019-01-15T21:20:49+00:00January 17th, 2019|Obstacle Racing|

Warm-Up: 3 Sets 10 Wall facing air squats 40m crab walk 5 box jumps 40m bear crawl 5 pull-ups OCR Strength: Hang Power Clean Every minute on the minute for 8 minutes of: 2 HPC @ 60 % of 1 Rep Max *this should be light, work on technique OCR WOD: 6 Rounds for time [...]

OCR 011819

By |2019-01-15T21:15:43+00:00January 16th, 2019|Obstacle Racing|

Warm-Up: 10 Reps each: Side Ape Forward Ape Backward Ape Forward Crab walk Backward Crab walk Backward bear crawl Forward Bear crawl 1 minute of butt kickers and high kicks within 5 min warm-up run Run: 1200m Repeats with 2:30 min rest, Recommended repeats Short 3-4 Medium 5-6 Long 7-9 Ultra 10-12 Based on your [...]

OCR 011719

By |2019-01-10T18:59:38+00:00January 15th, 2019|Obstacle Racing|

Warm-up 3x 10 Air squats 10 Walking lunges 10 PVC pass throughs 10 Touch downs 250 Meter row OCR Strength: Front Squat: Warm-up 5 @ 50% – 5 @ 60% – 3 @ 70% of 1 Rep Max then EMOM for 6 minutes 2 @ 80% of 1 Rep Max OCR WOD:For Time 15 – [...]

OCR 011619

By |2019-01-10T18:53:59+00:00January 14th, 2019|Obstacle Racing|

Warm-Up: 10 forward and backward of each Ape, Bear and Crab 1 minute of butt kickers and high skip within 5 min warm-up run Run: 300m Repeats with :60 sec rest, utilize rolling trail terrain if possible Recommended repeats Short course 14-16 Medium course 12-14 Long Course 10-12 Ultra Course 8-10 based on your max [...]

OCR 011519

By |2019-01-10T18:52:02+00:00January 13th, 2019|Obstacle Racing|

Today is a rest day for the program!

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