Run Warm Up 1k-1500m easy while working progressively to highest possible cadence. then 5:00 of shoulder, lat, and trap tissue work then 2 Sets of: :20 Seated arm pumps 10/10 Single leg hip thrusts Thoracic warm-up Choose ONE of the following Sports… Run: “Short Tosh” (50m – 100m – 200m), Rest 1:1 Row: “Short Tosh” (50m – [...]
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming
Warm-up: :20/:20 Couch stretch 10/10 Front to back leg kicks 5 Inchworm push-ups x 3 Sets Strength: Strict Press: 15 minutes to find a 3 RM *Warm up as follows 5 with BB – 3 @ 60% – 3 – @ 70% WOD: AMRAP in 10 minutes of: 20 Double Unders or 60 singles 10 Pull-ups 5 Bench Press [...]
Warm-Up: 2 Rounds: :30 Over/under arm swings 3 x Upward /down dog 10 Kip swings with hips 10 Sit-ups 5 Burpees 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: 10/10 Plank lunge 10/10 Alternating pigeon 10/10 Alternating v-ups 10 Touchdowns x 2 Sets Warm - Up: 2 rounds: 3 up and over the fence. 5 star lunges per side. 10 cherry pickers. 10 slow air squats. 10 T2B or sub of choice. 10 superman. *Move through it at your own pace this is a warm up Strength: [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
Warm-up: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs x 2-3 Rounds Run: 5 Mile Trail Run *Benchmark, ensure a proper warmup Recovery: Quads, Hips and Hamstrings
Warm-up: 3 Sets Run 100 Meters :20/:20 Lunge position hold 10/10 Plank alternating arm/leg lifts Strength: Front Rack Bulgarian Split Squat 4 rounds, go every 2:00 perform 6 FRBSS per leg with light to medium load *Perfect setup focused on speed and form WOD: 10 – 8 – 6 – 4 – 2 of: Front Squats 70% [...]
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: Strict Press: 15 minutes to find a 3 RM *Warm up as follows 5 with BB – 3 @ 60% – 3 – @ 70% WOD: AMRAP in 10 minutes of: 20 Double Unders [...]
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: 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: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold RUN WOD: Run: 15:00 descending pace tempo efforts starting @ 85% of 10K TT pace, 10:00 recovery jog, perform until pace or form deteriorates. *Recommended range 1 – 4 for all sports except the swim 1 – 3 *Descend pace [...]
