Warm-up: 5:00 Of related tissue work, then 3 Sets of 10/10 Front to back leg kicks :30 Skin the cat floor stretch Run: 2 x 5K TT, rest 10 minutes between efforts *Hold pace and form on each set *Keep within 15-30sec of both splits Cooldown 10:00 easy pace – repeat warm-up drills Recovery: Low Back, Hips [...]
Warm-up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope Strength: Deadlift: 10 x 2 @ 65% of 1 RM *Move the weight fast! Sound technique! Conditioning: 6 rounds :30 Work / :30 Rest of: Hollow Holds 4-Count Flutter Kicks Calorie Airdyne or Row :30sec Hollow Hold, :30sec [...]
Warm-up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks Run: 1 – 3 x (800m – 1200m – 1mile), rest 1/2 the time it takes on each interval, perform until pace or form deteriorates *Example… run 800m in 4:00, rest =2:00, then 1200m in 6:00, rest 3:00, then [...]
Warm-Up: 4x 6x push-ups 12x ring rows :30secs double under practice Strength: Floor Press: 20 minutes to find a 3 RM Suggested warmup as follows: 5 @ 50% – 3 @ 60% – 2 @ 75% Conditioning: 2 x 5 minute AMRAP repeats of: 5 Bent-over Barbell Rows (supine grip aka chin-up grip) weight of [...]
Warm-up: 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding 15 Meter butt kicks x 2 Sets then run 200 meters at a quick pace Run: 2:00 repeats, rest 1:30, perform until pace or form deteriorates *Recommended range 4 – 15 sets based off goals Cooldown: 10:00 easy pace – repeat warm-up drills add in ankle [...]
Warm-Up: 3x 10x Air Squat with 3 count pause at the bottom 10x PVC pipe pass throughs 25x jumping jacks 5x Burpees, strict push-up style then 4 x 100m sprints slowing increasing pace after full recovery Strength: Back Squat: Take 20 minutes to find a 2 RM Suggested warm up as follows: 5 @ 60% [...]
Today is a rest day! Rest Day Recovery is made for days like this.
Warm-up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks then 5:00 - Easy run Run: 5K TT or Ruck: 5K TT *Benchmark day – keep this in your records *If you can find a local 5k, do it. Cool Down: Finish with a rest interval or 3:00 mins at an easy pace, [...]
Warm-up: Row 500 Meters 25 Banded overhead press 10 Inchworms OCR Strength: EMOM Deadlift: 8 x 3 @ 80% of 3RM *Speed and form priority! OCR WOD: 50 – 40 – 30 – 20 – 10 reps for time of: Double Unders or 3x singles Sit-ups 50m Shuttle KB Farmer Carry in between each round 70/53. [...]
Warm-up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks Run: “Lactate Shuttle” 5:00 Work, 2:30 Rest, 6:00 Work, 3:00 Rest, 7:00 Work, Rest as needed, perform until pace or form deteriorates Ruck: “Lactate Shuttle” 5:00 Work, 2:30 Rest, 6:00 Work, 3:00 Rest, 7:00 Work, Rest as needed, perform until pace or form [...]
Warm-Up: 400m easy run followed by 5 reps of setting up each/practice of each station as needed below. OCR WOD: 400m Run 25 Box Jumps (24/20#) 25 Pull-Ups 25 Russian KBS (53/35#) 25 Walking Lunge Steps 25 Knees to Elbows 400m Run 25 Push Ups 25 Superman Extensions 25 Thrusters (45/35#) 25 Burpees to 6” [...]
Warm up: 2x 10 Inch worms 10 Hip Hurdles aka Over fence 10 Lunge with twist then 5:00 - Easy run Run: 500m repeats, rest 1:30, perform until pace or form deteriorates or Ruck: 500m repeats, rest 1:30, perform until pace or form deteriorates *Hold splits within 4-5 seconds *Recommended range 6 – 15 sets based off run [...]
