Warm up: 2x 10 x Inch worms 10 x Hip Hurdles aka Over fence 10 x Lunge with twist then 5:00 - Easy run Run: 3 – 8 x (300m – 200m), rest :60 between each interval, perform until pace or form deteriorates *Example 300m, rest :60, 200m, rest :60 repeat 3-8x Recovery: Quads, Hips [...]
REST DAY - Recovery Yoga
Warm-Up: 3 Sets 15 Meter butt kicks 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding Workout: Run 75 Min for time Cooldown: Finish with a rest interval or 3:00 mins at an easy pace, then 5 x Downward Dog to Upward Dog 5 x Squat to Stand with Upper Body Rotation [...]
REST DAY - Recovery Yoga
Warm-Up: 3 Sets 15 Meter butt kicks 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding Workout: Run 75 Min for time Cooldown: Finish with a rest interval or 3:00 mins at an easy pace, then 5 x Downward Dog to Upward Dog 5 x Squat to Stand with Upper Body Rotation [...]
Warm-Up: 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets Strength: Hang Power Clean + Front Rack Lunge EMOM for 10minutes of: 2 HPC + FRL @ 55% of 1 RM *Example: 1 HPC + 1/FRL per leg = 1 rep – return to the [...]
Warm-up: Thoracic warm-up 10 Toe touch to reach 10/10 Single leg raises x 3 Strength: 3 Sets 10 Dual KB lawn mowers 10/10 KB pull throughs Rest as needed Run: 2 – 6 x (1000m – 800m), rest 3 minutes after each interval, perform until pace or form deteriorates *Perform first interval, rest 3min, then 2second interval, [...]
Warm-Up: 2 Sets Run 800 Meters 15/15 Spiderman push-ups 10/10 Hip openers Strength: Front Squat: 20minutes to find a 3 RM *Warm up as follows 5 @ 50% 4 @ 60% 3 @ 70% then start heavy 3’s OCR WOD: EMOM for 10:00 3 Box Jumps 30/24" :20 Max Burpees OCR Challenge: Farmers Carry Pyramid: Kettlebell [...]
Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles Then Endurance: Run 60 Second sprint repeats, rest :60 *Recommended range 6 – 15 sets perform until pace (distance covered) or form deteriorates Strength: Deadlift: 10-8-6-4-2 (build in weight), rest as needed Mobility: Low [...]
Warm-Up: 2 Sets 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's Strength: Bench Press: 5 x 3 Reps @ 80% of 2 RM *Warmup as follows: 5 @ 60% 3 @ 70% 2 @ 75% OCR WOD: For Time 3 Rounds 10 Handstand push-ups 15 Bent Dumbbell Rows [...]
Warm-Up: 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings OCR Strength: Strict Press: 10 x 4 Sets @ 50% of 1 RM *Go every minute on the minute *Emphasize speed and technique! OCR WOD: AMRAP in 15 minutes of: 10 Calorie Row 10 Burpees 10 Chest to Bar Pull-ups [...]
Warm-Up: 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings 20 PVC Overhead Squats 20 PVC Pass Throughs Run: 1200m TTs, rest 1:1, perform until pace or form deteriorates *Recommended range 2 – 4 sets *Hold pace and intensity within 10seconds *Example rest, 1st 1200m TT = 5:30, [...]
