Warm-Up: 2 Sets of 10 yards each High knees Butt kickers Carioca Broad Jumps Double Leg Bounding Endurance: Run Set 1 - 8 rounds of 30sec ON, 20sec OFF, set treadmill to 12% grade or steep grade Rest 3 minutes Set 2 - repeat 8 rounds with a weight vest or sandbag *All out efforts *Start [...]
Warm-Up Run Warm-up include : high skips butt kickers walking lunges carioca Endurance: Run 800m repeats, rest 2:30 Remain consistent and keep splits within 3-5 second Short course - 6 sets Medium course - 8 sets Long course - 10 sets Cool down 10:00 Easy pace – repeat warm-up drills Recovery: Quads, Hips and Hamstrings
Warm-Up 500 Meter Row Then 10 Touchdowns 5 4-point air squats 5 Burpees x 3 OCR Strength: Front Squats : 5 sets x 2 reps @ 85% of 1 Rep Max (Warm-up with 2 to 3 additional sets at lighter weight) OCR WOD: For time 250 Meter Row 15 Russian kettlebell swings (70/53#) 25 Burpees 15 [...]
Warm up: Run Warm-up include : high skips butt kickers walking lunges carioca Endurance: Run Endurance Intervals: 15min @ 90% of 5K pace, rest 5 minutes between sets Short course - 2 reps Medium course - 3 reps Long course - 5 reps Cool Down 10:00 easy pace – repeat warm-up drills Recovery: Quads, Hips [...]
Warm-up: 15 Over/under arms 10 Burpees 5 Pull-ups 200m run x 3 *warm-up, not for time OCR Strength: Shoulder press, strict Perform 3 x 8 @ 55% of 1 rep max OCR WOD: 400m Run 15 Russian kettle bell swings (70/53#) 15 Strict Pull-Ups 15 Push-Ups x 4 OCR Skill/Challenge: Overhead weight plate carry, arms [...]
Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double undersor single under OCR Strength: Front Squat:Perform 2 to 3 warm up sets at light weight then 5 sets of 5 @75% of your current 5 rep max or 5 sets of 5 building up to a heavy 5 rep max, establish your [...]
Warm-up: 400 Meter run or row 10/10 Side lunges 20 PVC overhead squats x 2 Endurance: Run Ladder – 90 Sec on, 60sec rest/recovery, 90sec on, 45sec r, 90sec on, 30sec r, 90sec on, 15sec r, 90sec on, 30sec r, 90sec on, 45sec r, 90sec on, Short course - 3 sets Medium course - 2 sets Long course [...]
Warm-Up: 2 rounds: 5 pike ups per side. 10 touchdowns. 10 arm circles forward and backward. 5 scorpions per side. 10 sit-ups. 10 supermans. 200m Run. Choose ONE of the following Sports… Run: 800m TT’s, Rest 4:00, Perform until pace or form deteriorates Row: 800m TT’s, Rest 4:00, Perform until pace or form deteriorates Ruck: [...]
Warm-Up: 3 Sets Run or Row 400 Meters 15 PVC Good mornings 20 PVC Pass Throughs 10/10 Up and Over the Fence Strength: Wide Grip Bench Press or Dumbbell Bench Press 5 – 5 – 5 – 3 – 3 – 3 *Find a heavy set of 3, go up as weight allows Conditioning: For time: Double Unders [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this
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 Run: 40min Tempo @ 90% of 10K TT pace *Example 10K TT = 40min, convert to seconds = 2400, then use P + (P x (1 – E)) i.e. 2400 + (2400 x (1 – .90)) [...]
Warm-up: 2 Sets Run 800 Meters 15/15 Spiderman push-ups 10/10 Hip openers Strength: Russian Kettlebell Swing EMOM on the minute for 10 minutes of: :10 Max RKB Swings 70/53# *Speed! Conditioning: 2 x 5:00 AMRAP, rest 2:30 between of: 3 Power Cleans 70% 1RM 20 Double Unders or 60 singles 10 Air Squats (jumping) Recovery: Shoulders and [...]
