Warm-up: 3 Sets Run 100 Meters :20/:20 Lunge position hold 10/10 Plank alternating arm/leg lifts 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 out maximum distance unbroken, return with [...]
Warm-Up: 7:00 - Easy run add in skills and drills of choice, high skip and cross overs Then 3 Sets 25 Meter swim :20 Seated arm pumps 20/20 Single leg hip thrusts 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 Ultra Course 3-4 based on [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
Warm-up: 3 Sets 10 Air squats 10 Walking lunges 10 PVC pass throughs 10 Touch downs 250 Meter row Strength: Build to a heavy Deadlift in 15 Mins Conditioning: For time Buy In: 50 Cal Airdyne 100 M Bear Crawl 50 Burpees 100 M Bear Crawl Buy Out: 50 Cal AirDyne OCR Bonus - Waiter Walks 400m Recovery: Shoulders and Spine
Warm Up: 1500m-2k easy run while working progressively to highest possible Cadence then 10 Reps each: Side Ape Forward Ape Backward Ape Forward Crab walk Backward Crab walk Backward bear crawl Forward Bear crawl Choose ONE of the following Sports… Run: :30 Sprint, 1:30 Rest/walk, perform until pace or form deteriorates Row: :30 Sprint, 1:30 [...]
Warm-up: 3 Sets 15 PVC Good mornings 40m crab walk 5 box jumps 40m bear crawl 5 pull-ups Strength: Front Squat: 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: 5 [...]
Run Warm Up 400-800m easy while building working to just over Goal Time Trial Cadence then 2x 10 Forward and backward Ape 10 Forward and backward Bear 10 Forward and backward Crab Run: 7 mile Tempo @ 85% of 10K TT pace, descending pace every 2 miles *Example 10K = 40min, convert to seconds = [...]
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 Strength: Strict Press: EMOM for 8 minutes of: 3 Strict Press @ 70% of 2RM *Move the weight fast! Conditioning: AMRAP in 10 minutes of: 3 Rope Climbs [...]
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 Choose ONE of the following Sports… Run: :30 Sprint, 1:30 Rest/walk, perform until pace or form deteriorates Row: :30 Sprint, 1:30 Rest/walk, perform until pace [...]
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming
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 [...]
Run Warm Up 400-800m easy while building working to just over Goal Time Trial Cadence, then 3 Sets 5/5 Alternating pigeon 5/5 Alternating Spiderman stretch 5/5 High kicks Run: 5M TT *Benchmark, ensure a proper warmup Run Cool Down 20x PVC Good Mornings Recovery: Quads, Hips and Hamstrings
