Warm-up: 5/5 Scorpians :20 Up dog hold :20/20 Couch stretch 5 Inchworms x 2 OCR Strength: Deadlift: 10 sets of 2 reps @ 60% of 1RM OCR WOD: For Time 1000 Meter Row 50 Thrusters (45 pounds) 30 Pull-Ups OCR Challenge Double handed farmers carry shuttle, heavy weight carry out maximum distance unbroken, return with breaks [...]
Today is a Rest Day for the program! Recovery: Rest Day Recovery
Warm-up: 7:00 - Easy run add in skills and drills of choice, high skip and cross overs then 1 Round 300 Meter run 12/12 Alternating Spiderman stretch 10/10 Spiderman push-ups Run: 2 mile TT, Rest 5min then 2 mile Tabata alternating :20/:10 until distance covered *Ensure proper warm up prior to TT Short course 2 [...]
Warm-up: 3 Sets Run 100 Meters :20/:20 Lunge position hold 10/10 Plank alternating arm/leg lifts OCR Strength: Deadlift: 10 sets of 2 reps @ 60% of 1RM OCR WOD: For Time 1000 Meter Row 50 Thrusters (45 pounds) 30 Pull-Ups OCR Challenge Double handed farmers carry shuttle, heavy weight carry out maximum distance unbroken, return with [...]
Warm-Up: 7:00 - Easy run add in skills and drills of choice, high skip and cross overs Then 3 Sets 25 Meter swim :20 Seated arm pumps 20/20 Single leg hip thrusts Run: 5:00, 2:30 Rest, 6:00, 3:00 Rest, 7:00, Done Short course 1-2 Medium course 2 Long Course 2-3 Ultra Course 3-4 based on [...]
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 OCR Strength: Weighted Pull-up: Build up to a single 1RM OCR WOD: For Time 3 Rounds 400m Run 21 Russian KB Swings 53/35# 12 Pull-ups *12min time cap [...]
Warm-up: 7:00 - Easy run add in skills and drills of choice, high skip and cross overs Then Two Sets of: Star Lunges x 10 per leg Toe Touches x 10 per leg Front to Back Leg Kicks x 10 per leg Run: :30 ON / :30 OFF / :30 ON / :25 OFF / [...]
Warm Up: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute OCR Strength: Back Squat 5 @ 50% – 3 @ 60% 5 sets x 5 reps @ 70% of 1 Rep Max OCR WOD: 15 Toes-to-bar 15 Deadlifts 60% 1 RM 400m Run 12 Toes-to-bar 12 Deadlifts 60% 1 RM 400m [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this!
Warm-Up: 6:00 - Run Warm-up include high skips, butt kickers, walking lunges and side crossovers Then Row 500 Meters 25 Banded overhead press 10 Inchworms Run: 90 min Tempo @ 80% (20 – 30sec/mile back) of 10K TT *10 burpees every 10 minutes with clock running *Finish with a 600m bucket carry *Even mile splits [...]
Warm-Up: 3x 25 jumping jacks 15 air squats 5 burpees 3 pull-ups OCR Strength: Front Squat 5 rounds of :15 Max Front Squat @ 65% of 1 RM, on the 2:00 OCR WOD: AMRAP in 12minutes of: 6 Strict pull-ups 8 Burpees to a target (use pull-up bar) 10 Calorie row OCR Challenge: Maximum plank [...]
Warm-up: 10:00 - Run Warm-up include high skips, butt kickers, walking lunges and side crossovers 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Run: 8 x 400m repeats, rest :60, perform until pace deteriorates or 8 rounds which ever comes first. *Hold splits 2 – 3 sec Recommended [...]
