Warm-up: 15/15 Single leg bridges :45 Jump Rope :20/:20 Lunge position hold :45 Jump Rope Thoracic warm-up 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: Easy jog 400 Meters Dynamic movement: 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks Any other stretches needed Strength: Squat Clean: 20min to a 2RM Squat Clean *Warm up as follows 5 with BB – 3 @ 60% – 2 – @ 70% WOD: 5 rounds for time [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
Today is an active rest day for the program! 45 mins of one of the following: Rowing Biking Running Swimming
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 Strength: Bench Press: 20 minutes to find 3 RM *Warm up as follows 10 with BB – 5 @ 55% – 5 – @ 65% – [...]
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 Choose ONE of the following Sports… Run: 100m Repeats, Rest 1:30, perform until pace or form deteriorates Row: 100m Repeats, Rest 1:30, perform until pace or form [...]
Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Strength: Back Squat: Take 20 minutes to find a 5 RM Conditioning: 5 rounds for time of: 1 Rope Climb 5 Strict Pull-ups or 3 negatives 15 Jumping Air [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
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 Strength: Deadlift: 5 rounds of :10 Max DL’s @ 55% of 2RM, Rest 2:00 *Speed! Technique! WOD: AMRAP in 8 minutes of: [...]
Warm-up: 5:00 of related tissue work, then: 2 Sets 10/10 Alternating pigeon 5/5 Star lunges Choose ONE of the following Sports… Run: 200m repeats, rest 2:00 , perform until pace or form deteriorates Row: 200m repeats, rest 2:00, perform until pace or form deteriorates Ruck: 200m repeats, rest 2:00, perform until pace or form deteriorates *Perform [...]
Warm-up: :20/:20 Couch stretch 10/10 Front to back leg kicks 5 Inchworm push-ups x 3 Sets Strength: Push Press: EMOM for 8 minutes of 2 Push Press @ 60% of 2 RM *Speed! Technique! WOD: For Time 4 Rounds 10 Box Jumps (24"/20") 15 Russian Kettlebell Swings (70/53) 400m Run *20min time cap *Step down on box jumps recommended PULL-UP [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
