MERRY CHRISTMAS! Warm-up 3 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge 10 Snatch Balance at 40-50% of 1 RM Snatch Strength: Front Squat: 20 minutes to find a 2RM *Warm up to 70% of 1 RM OCR WOD: 4 rounds for time of: 5 Deadlifts @ 80% [...]
Warm-up: 2 x 100 run, rest 1:1 5:00 - Easy run add in skills and drills of choice, and high kicks and Carioca Run: 3 – 6 x (1200m – 1000m), rest for 1/2 the time it takes on each interval, perform until pace or form deteriorates *Hold pace with 5-7seconds on each split *Example [...]
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
REST DAY Recovery Yoga Here
Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's 5:00 - Easy run Run: 5 mile Tempo, descend mile splits by 5-8 seconds per mile Cool Down: Finish with a rest interval or 3:00 mins at an easy pace, then Smash Feet with golf ball– 5:00 mins each Mobility: Hips and [...]
Workout: "Murph" For Time *With a 20lbs weight vest 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run *Click the Murph link above for tips, warm-up, recovery, and more.
Warm-up: 2x 8 Burpees 8 Touchdowns :30 sec dead hang from bar then 500 m row Strength: Push-Ups, yes again… 5 minutes of push-up for Max reps OCR WOD: 3 Rounds for time of: :30 Max Chin-ups 15 Burpees 400m Run OCR Skill Maximum plank hold, high push-up position, rest 3 minutes and repeat Cooldown [...]
Warm up: 2 Sets 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles Run: 3 – 8 x 5:00 repeats, rest 3:00 between each interval, perform until pace or form deteriorates Cool Down: Finish with a rest interval or 3:00 mins at an easy pace, then Smash Feet with golf ball– 5:00 mins each Mobility: Quads, [...]
REST DAY - Recovery Yoga
Warm-up: 3 Sets 5 Push-ups 5 Good mornings with PVC pipe 5 Burpees then 3 min jump rope Strength 10 Perfect Push-Ups EMOM for 10 minutes. Perfect push-up = hand on dumbbell or kettle bell and feet elevated to same height of the ground as hands. Your chest should go below your hands if flexibity [...]
Warm-up: 3 Sets 5 Push-ups 5 Good mornings with PVC pipe 5 Burpees then 3 min jump rope Strength 10 Perfect Push-Ups EMOM for 10 minutes. Perfect push-up = hand on dumbbell or kettle bell and feet elevated to same height of the ground as hands. Your chest should go below your hands if flexibity [...]
Warm-up: 2x 8 x Over/under arms 8 x Arm circles each direction 8 x Strict press then 3 Minutes of running in place jump rope Strength: Strict Press: Spend 15 minutes working up to a single rep max 6 sets as follows increasing weight until failure 3 -2 – 2 – 1 – 1 – [...]
