WARM UP: 4 Rounds: 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 Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) CORE: [...]
Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knees 15 Meter butt kicks 8/8 PVC figure 8's WOD: For Time 40 Calorie Bike 100 Double-unders with Zeus rope or regular Double-unders 15 Muscle-ups 30 Bike Calorie 75 Double-unders 10 Muscle-ups 20 Bike Calorie 50 Double-unders 5 Muscle-ups Strength: Back squat: Work up to a heavy single, [...]
Warm-Up: 5-7:00 of related tissue work then: 3 Sets 10 Over under with arms 10 Touch downs 3 Wall walks (slow and under control) 200m run Strength: EMOM for 20:00 Odd minutes: 5 Front squats (265/185#) from floor Even minutes: 4 Bench press (255/175#) Rest 4:00 after 20:00 EMOM Hang Squat Snatch: Complete 6 sets of 3 reps [...]
Today is a Rest Day for the program. Here is Your Mobility...Just play and follow along. https://vimeo.com/193756013
Warm up: 3 Sets 10 Inch worms 10 Hip Hurdles aka Over fence 10 Lunge with twist then 5:00 - Easy run Endurance: Run 1 mile for time Rest 2:30 minutes between sets X 3 sets Strength: Power clean + 3 jerk: Complete 6 sets of 70-85% of 1RM Clean pulls: Complete 6 sets of 3 reps WOD: For Time 20 Dumbbell [...]
Warm-up: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs x 2-3 Rounds Endurance: Row 250 Meters for time :20 rest x 4 sets 3 minutes rest between rounds x 5 rounds Strength: Low bar back squat: Go for a heavy single for the day Drop to 80% and go for max rep [...]
Warm-up: 5/5 Scorpions :20 Up dog hold :20/20 Couch stretch 5 Inchworms x 2 WOD: For Time 400 Meter yoke carry (280/195#) 15 Tire flips (500/350#) 10 Back squat (315/225#) 5 D-ball clean over the shoulder(200/140#) x 3 rounds Recovery: Low Back and Legs...Just play and follow along. https://vimeo.com/193744283
Warm-up: 1 Round 300 Meter run 12/12 Alternating Spiderman stretch 10/10 Spiderman push-ups WOD: With a Running Clock 0:00 12 Clean and jerk (155/110#) 20 GHD sit-ups x 3 At 10:00 10 Clean and jerks (185/135#) 20 GHD sit-ups x 3 At 20:00 8 Clean and jerks (205/145#) 20 GHD sit-ups x 3 At 30:00 6 Clean [...]
Today is an Rest Day Work on your MOBILITY HERE
Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Strength: Back squats: Complete 3 sets of 8 reps @ 75-80% of 1RM WOD: For Time 100 Double-unders or 300 single-unders 150' Sled push go heavy 1k Row 10 Rope climbs 15' 20 Handstand push-ups [...]
WOD: "Deck of Cards" On a continuous running clock for time. Take a deck of cards and deal 5 cards off the top. Perform the number of reps associated with the number on each card. For Face cards do these reps: Jacks-11 Queens-12 Kings-13 Aces-14 Perform these movements associated with each suit: Hearts-Dumbbell Man Makers (40/30#) [...]
Today is an Rest Day Work on your MOBILITY HERE
