Today is an active rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming  

Today is an active rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming  

Warm-up: :20/:20 Couch stretch 10/10 Front to back leg kicks 5 Inchworm push-ups x 3 Sets Strength: Strict Press: 15 minutes to find a 3 RM *Warm up as follows 5 with BB – 3 @ 60% – 3 – @ 70% WOD: AMRAP in 10 minutes of: 20 Double Unders or 60 singles 10 Pull-ups 5 Bench Press [...]

Warm-Up: 2 Rounds: :30 Over/under arm swings 3 x Upward /down dog 10 Kip swings with hips 10 Sit-ups 5 Burpees Choose ONE of the following Sports… Run: 1000m Repeats, Rest/Walk/Run 600m easy, perform until pace or form deteriorates Row: 1000m Repeats, Rest/Walk/Run 600m easy, perform until pace or form deteriorates Ruck: 1000m Repeats, Rest/Walk/Run 600m easy, perform until pace or [...]

Warm-up: 10/10 Plank lunge 10/10 Alternating pigeon 10/10 Alternating v-ups 10 Touchdowns x 2 Sets Warm - Up: 2 rounds: 3 up and over the fence. 5 star lunges per side. 10 cherry pickers. 10 slow air squats. 10 T2B or sub of choice. 10 superman. *Move through it at your own pace this is a warm up Strength: [...]

Today is a rest day for the program! Rest Day Recovery is made for days like this..

Warm-Up 2 rounds: :30 Ankle roll outs per side 10 PVC pass throughs 10 PVC good mornings Strength: Bench Press: 20 minutes to a 2 RM *Warm up as follows 5 with BB – 5 @ 60% – 3 – @ 70% – 2 @ 80% Conditioning 5 rounds each for time of: 3 Power [...]