Warm-up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks OCR STRENGTH: Max Effort 1 rep max Push Jerk Work up to a 1 RM gradually increasing weight each set, 2 minutes between heavier efforts 5-5-3-3-1-1-1 until max OCR WOD: AMRAP in 20 minutes of: 21 Russian Swings 70/53 [...]
Warm-Up: 7:00 - Easy run add in skills and drills of choice, high skip and cross overs Then 5:00 of related tissue work, then 2 Sets of 5/5 PVC figure 8's 20 PVC overhead squats Run: 100m sprints, rest 1:00, perform until pace or form deteriorates *Recommended range 12 – 20 interval sets, pick a [...]
Warm-Up: 3 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 7/7 Pike ups OCR STRENGTH: Max Effort 1 rep max Front Squat Work up to a 1RM gradually increasing weight each set, 2 minutes between heavier efforts 5-5-3-3-1-1-1 until max OCR WOD: For Time Buy in: 2:00 accumulated hollow [...]
REST DAY Rest Day Recovery
Warm-up: 7:00 - Easy run add in skills and drills of choice, high skip and cross overs Then Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups Run: 2 mile TT, Rest 5min then 2 mile Tabata alternating :20/:10 until distance covered *Ensure proper [...]
Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's OCR Strength: Deadlift 10 sets of 2 reps @ 60% of 1RM OCR WOD: For Time: 1000 Meter Row 50 Thrusters (45 pounds) 30 Pull-Ups OCR Challenge Double handed farmers carry shuttle, heavy weight carry [...]
Warm-Up: 7:00 - Easy run add in skills and drills of choice, high skip and cross overs then 2x 10 Inch worms 10 Hip Hurdles aka Over fence 10 Lunge with twist then 5:00 - Easy run Run: 5:00, 2:30 Rest, 6:00, 3:00 Rest, 7:00, Done Short course 1-2 Medium course 2 Long Course 2-3 [...]
Warm-Up: 3 Sets 10 Over under with arms 10 Touch downs 3 Wall walk to handstand 200m run OCR Strength: Weighted Pull-up, build up to a single 1RM OCR WOD: 3 Rounds for time of: 400m Run 21 RKB Swings 53/35# 12 Pull-ups *12min time cap OCR Challenge: Double Unders 5 minutes to obtain max [...]
Warm-up: 7:00 - Easy run add in skills and drills of choice, high skip and cross overs Then 3 Sets 8 Touchdowns 8 pull-ups 8 hollow rocks :30 run in place jump ropes Run: :30 ON / :30 OFF / :30 ON / :25 OFF / :30 ON / :20 OFF / :30 ON / :15 OFF / [...]
Warm-Up 3 rounds 5/5 Side lunges 10 Air squats 10 High kicks 5 Pull-ups 200m Run Run: 75sec repeats, rest 75sec, perform until pace or form deteriorates *Recommended range 4 – 12 interval sets *Set based on level of energy and upcoming race goals. Shorter races, more faster intervals, longer races fewer. Cooldown: 5:00 easy [...]
Today is a Rest Day for the program! Recovery: Rest Day Recovery
Warm-up: 7:00 - Easy run add in skills and drills of choice, high skip and cross overs then 1 Round 300 Meter run 12/12 Alternating Spiderman stretch 10/10 Spiderman push-ups Run: 2 mile TT, Rest 5min then 2 mile Tabata alternating :20/:10 until distance covered *Ensure proper warm up prior to TT Short course 2 [...]
