Warm-Up: 2 rounds: 250m row, 5 4-Point squats. 10 Air Squats. 10 PVC pass throughs. 10 spider man push-ups, 5 pull-ups Strength: Front Squat: 5 – 5 – 3 – 3 – 1 – 1 *Warm up as follows 10 with BB – 5 @ 60% – 3 – @ 70% *Move up in weight as [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
Workout: "Murph" For Time *With a 20lbs weight vest 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run *Click the Murph link above for tips, warm-up, recovery, and more.
Warm-Up: 2 rounds of: 250m Row 20 Straight leg toe touches 10 Air Squats 5/5 Up and over the fence per Strength: Back Squat: EMOM for 8minutes of 3 Back squat @ 70% of 3 RM performed Monday WOD: 8 rounds EACH for time of 9 Calorie Row 3 Deadlifts 70% 3RM :60 Rest Recovery: Chest, Shoulders and Spine
WARM UP: 3/4 – 1 mile easy working progressively to highest possible cadence (not speed). 4-6 x :20 hard (progressive)/:40 easy. Then, 2x 10 x High Kicks, opposite hand to opposite leg 10 x Up and over the fence 5/5 Lunge with twist Choose ONE of the following Sports… Run: 400m repeats, recovery jog 200m, [...]
Warm-Up: 2 Rounds: :30 Over/under arm swings 3 x Upward /down dog 10 Kip swings with hips 10 Sit-ups 5 Burpees Strength: Pull-Ups: Complete 3 sets of maximum reps in :60sec 3 minutes rest in between, scale pull-ups as needed WOD: AMRAP in 13 minutes of: 2 Power Clean @ 90% of 2 RM 6 Knees to Elbow [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
Warm-Up: Run 200 Meters 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets Strength: Back Squat: 20 minutes to find a 3 RM *Warm up as follows 10 with BB – 5 @ 60% – 4 @ 70% 3 – @ 80% *Aim for 3 to 5 working sets WOD: 3 rounds for [...]
Warm-up: 2 rounds: :30 ankle rolls per foot 10 Inch worms 5 Burpees Endurance: Choose ONE of the following Sports... Run: 8 mile tempo at 85% of 10K TT Row: 5 mile tempo at 85% of 5K TT Ruck: 8 mile tempo at 85% of 10K TT *Warm up appropriately and keep pace consistent and [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
Warm-up: 3 rounds 5/5 Side lunges 10 Air squats 10 High kicks 5 Pull-ups 200m Run Strength: Weighted Pull-Ups Determine 1 rep max for weighted pull-up do single reps with 2 min rest between, building up to max. Do not exceed 5 rounds of increasing weight. Conditioning WOD: 25/25 Walking lunge steps 250m Run 25 Pull-ups [...]
Warm-Up: 2 rounds :30 ankle rolls per foot 10 upward dog to inch worms 5 Burpees 10 Supermans *Move through it at your own pace this is a warm up Endurance: Choose ONE of the following Sports... Run: 4:00 repeats, rest 3:00, perform until pace or form deteriorates Row: 4:00 repeats, rest 3:00, perform until pace [...]
