Warm-Up: 400 m easy run or row then 3x 9 Air squats 6 Light Wall Balls 3 Pull-ups OCR Strength: Back Squat: Take 20 minutes to find a 1RM *Focus on a solid warm-up and building weight with descending sets of 5 to 3 to 1 *Focus on perfect form OCR WOD: 3 Rounds for [...]
Today is A Rest Day for The Program! Hit your Rest Day Recovery
Warm up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups Run: 2 x 2 mile Increasing Tempo starting first tempo interval at 85% of 5K TT pace, rest or jog easy 4 minutes between intervals *Hold pace and form throughout getting faster as you go! Recovery: [...]
Warm-Up: 3 Sets 10 Box jumps 20” 10 Lunge steps 10 Push-ups 3 Pull-ups OCR Strength: Hang Power Clean: EMOM for 10 minutes of: :10 MAX HPC @ 55% of 1 RM *Speed! Technique! OCR WOD: For Time 21 – 15 – 9 reps Calorie Row Overhead Plate Lunges (alternating legs) 45/25 Pull-ups *12min time [...]
Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Run: 3 x 7:00 repeats, rest 3:00, maximal effort for duration, keep pace steady for all three rounds Cool Down: Finish with a rest interval or 3:00 mins at an easy pace, then 5/5x Side-Lying Rotation - lie on [...]
Warm-Up: 3x 5 x burpees 10 x Air Squat 20 x jumping jacks 5 Pull-ups OCR Strength: Box Back Squat: EMOM for 8 minutes of: 3 Box Back Squats @ 60% of 2RM *Move the weight fast! Sound technique! OCR WOD: AMRAP in 7 minutes of: 10 Toes-to-Bar 20 Double Unders OCR Challenge: Maximum unbroken Ring [...]
Warm up: Run 200 Meters 10/10 Alternating plank lunge :20 Pec Stretch x 3 Run: 12 x :90s (or 400m) on, :60s off Cool Down: Finish with a rest interval or 3:00 mins at an easy pace, then 10 x Scorpions 5/5x Side-Lying Rotation - lie on your side and bend top leg to 90 [...]
Warm-Up: 3 Sets 10 Over under with arms 10 Touch downs 3 Wall walk to handstan 200m run OCR Strength: Strict Press: 5 x 5 @ 70% of 2RM *Warm up as follows: 5 @ 40% – 3 @ 50% – 2 @ 60% OCR WOD: 3 Rope Climbs 15 Push Press at above weight 600m [...]
Today is a rest day! Rest Day Recovery
Warm-up: 100 jump ropes 10 Touch downs 10 Over under arm swings x 2 Run: 10K 80% Race Pace, trail preferred Cooldown 4:00 easy pace run Recovery: Quads, Hips and Hamstrings
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: [...]
Warm-up: 2 x 100 run in place jump rope 5:00 - Easy run add in skills and drills of choice, high skip and cross overs Run: sprint :20, rest or recovery jog :60 between each interval, perform until pace or form deteriorates *Recommended range 8 – 20 repeats *Hold distance Strength: 10/10 Kettlebell pull throughs [...]
