Warm up: Run or Row200 Meters 15 Pogo Jumps :20/:20 Couch stretch :20 Over/under arm swings Choose ONE of the following Sports… Run: 3:00 repeats, rest 3:00, perform until pace or form deteriorates Row: 3:00 repeats, rest 3:00, perform until pace or form deteriorates Ruck: 3:00 repeats, rest 3:00, perform until pace or form deteriorates *Recommended range 3 – [...]
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 Conditioning 15 – 12 – 9 – 6 – 3 of: Handstand Pushups Pendlay Rows 115/85# *10 minute time cap *Focus on flat back perfect form on rows Strength 800m Weighted farmers carry of your choice for time, bucket okay. [...]
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 Choose ONE of the following Sports… Run: 300m repeats, rest 1:30, perform until pace or form deteriorates Row: 300m repeats, rest 1:30, perform until pace or form deteriorates Ruck: 300m repeats, rest 1:30, perform until pace or form deteriorates *Recommended [...]
Warm-up 3 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Strength: Box Jump: 15 minutes to 1 RM *Warm up as follows 5 with 20” – 3 @ 24” – 2 –@ 30” Conditioning: 3 rounds for time of: 10 Toes-2-Bar 21 Wall Balls 20/14# 400m Run [...]
Run Warm Up 1k-1500m easy while working progressively to highest possible cadence. then 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 Choose ONE of the following Sports… Run: 1 mile repeats, rest 3:00, perform until pace or form [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
Warm-up: 3 Sets 10 Air squats 10 Walking lunges 10 PVC pass throughs 10 Touch downs 250 Meter row Strength: Build to a heavy Deadlift in 15 Mins Conditioning: For time Buy In: 50 Cal Airdyne 100 M Bear Crawl 50 Burpees 100 M Bear Crawl Buy Out: 50 Cal AirDyne OCR Bonus - Waiter Walks 400m Recovery: Shoulders and Spine
Warm Up: 1500m-2k easy run while working progressively to highest possible Cadence then 10 Reps each: Side Ape Forward Ape Backward Ape Forward Crab walk Backward Crab walk Backward bear crawl Forward Bear crawl Choose ONE of the following Sports… Run: :30 Sprint, 1:30 Rest/walk, perform until pace or form deteriorates Row: :30 Sprint, 1:30 [...]
Warm-up: 3 Sets 15 PVC Good mornings 40m crab walk 5 box jumps 40m bear crawl 5 pull-ups Strength: Front Squat: 20 minutes to a 2 RM *Warm up as follows 5 with BB – 5 @ 60% – 3 – @ 70% – 2 @ 80% Conditioning 5 rounds each for time of: 5 [...]
Run Warm Up 400-800m easy while building working to just over Goal Time Trial Cadence then 2x 10 Forward and backward Ape 10 Forward and backward Bear 10 Forward and backward Crab Run: 7 mile Tempo @ 85% of 10K TT pace, descending pace every 2 miles *Example 10K = 40min, convert to seconds = [...]
Warm-Up: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Strength: Strict Press: EMOM for 8 minutes of: 3 Strict Press @ 70% of 2RM *Move the weight fast! Conditioning: AMRAP in 10 minutes of: 3 Rope Climbs [...]
Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Choose ONE of the following Sports… Run: :30 Sprint, 1:30 Rest/walk, perform until pace or form deteriorates Row: :30 Sprint, 1:30 Rest/walk, perform until pace [...]
