Warm-up: 3 Sets 8 Touchdowns 8 pull-ups 8 hollow rocks :30 run in place jump ropes then 400m run Strength: 1 Rep Max Weighted Pull-Up 5-5-3-3-1-1-1 progressively adding weight until max OCR WOD:For Time 50 Wall ball sit-ups 20/14# 1 mile Run 4:00 Accumulated Hollow Rock 1 mile Run 50 Wall ball sit-ups 20/14# Cooldown: [...]
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 3 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge 10 Snatch Balance at 40-50% of 1 RM Snatch Strength: Front Squat: 20 minutes to find a 2RM *Warm up to 70% of 1 RM OCR WOD: 4 rounds for time of: 5 Deadlifts @ 80% of 2 [...]
Warm-up: 2 x 100 run, rest 1:1 5:00 - Easy run add in skills and drills of choice, and high kicks and Carioca Run: 3 – 6 x (1200m – 1000m), rest for 1/2 the time it takes on each interval, perform until pace or form deteriorates *Hold pace with 5-7seconds on each split *Example [...]
Warm-Up 3x 10 Touch downs 10 Step bear crawl forward and back 10 step ape crawl forward and back 10 step crab forward and back 10 Push-ups Strength: Bench Press: 5 x 3 @ 90% of 2RM *Warm up as follows: 5 @ 60% – 4 @ 70% – 2 @ 80% OCR WOD: 5 [...]
REST DAY Recovery Yoga Here
Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's 5:00 - Easy run Run: 5 mile Tempo, descend mile splits by 5-8 seconds per mile Cool Down: Finish with a rest interval or 3:00 mins at an easy pace, then Smash Feet with golf ball– 5:00 mins each Mobility: Hips and [...]
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: 2x 8 Burpees 8 Touchdowns :30 sec dead hang from bar then 500 m row Strength: Push-Ups, yes again… 5 minutes of push-up for Max reps OCR WOD: 3 Rounds for time of: :30 Max Chin-ups 15 Burpees 400m Run OCR Skill Maximum plank hold, high push-up position, rest 3 minutes and repeat Cooldown [...]
Warm-up: 3 Sets 5 Push-ups 5 Good mornings with PVC pipe 5 Burpees then 3 min jump rope Strength 10 Perfect Push-Ups EMOM for 10 minutes. Perfect push-up = hand on dumbbell or kettle bell and feet elevated to same height of the ground as hands. Your chest should go below your hands if flexibity [...]
Warm up: 2x 10 x Inch worms 10 x Hip Hurdles aka Over fence 10 x Lunge with twist then 5:00 - Easy run Run: 3 – 8 x (300m – 200m), rest :60 between each interval, perform until pace or form deteriorates *Example 300m, rest :60, 200m, rest :60 repeat 3-8x Recovery: Quads, Hips [...]
Warm-up: 2x 8 x Over/under arms 8 x Arm circles each direction 8 x Strict press then 3 Minutes of running in place jump rope Strength: Strict Press: Spend 15 minutes working up to a single rep max 6 sets as follows increasing weight until failure 3 -2 – 2 – 1 – 1 – [...]
