Warm up: 2 Sets 10 Inch worms 10 Hip Hurdles aka Over fence 10 Lunge with twist 10 Shoulder circles 25 Meter swim Endurance: Swim 100 meters, start a round every 2 minutes x 10 Rest 5 min 50 meters, start a round every 2 minutes x 10 Strength: Power Snatch: Complete 6 sets of 2 reps @ [...]
Warm-up: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs x 2-3 Rounds Strength: EMOM for 20:00 Every odd minute 5 Back squat 70% of 1RM 5 Power cleans 60% of 1RM WOD: For Time 500 meter row 30 Burpee over the rower x 3 rounds WOD: For time 200 [...]
Warm-up: 5/5 Scorpians :20 Up dog hold :20/20 Couch stretch 5 Inchworms x 2 Endurance: Go all out! Run 1.5 miles for time Rest 10 minutes Run 1.5 miles same, go all out WOD: For Time 10 Dumbbell Bench Press (heavy) 10 Strict pull-ups x 5 WOD: For Time 25 Toes to bar 25 Back squats (135/95#) [...]
REST DAY! Here is your Recover Mobility
Warm-Up: 3 Sets 10 Over under with arms 10 Touch downs 3 Wall walks 200 Meter run Work: Each Round for Time 5 Sets 15 Kettlebell swings 3(5#) 10 Pull ups or jumping 200 Meter run Rest 90 Sec between rounds WOD: For Time 21-15-9 Bike cals Front squat (115) CORE: EMOM for 8:00 :20 Hollow hold :40 Sit [...]
Warm up: 2x 10 Inch worms 10 Hip Hurdles aka Over fence 10 Lunge with twist Then 5:00 Easy run WOD: For Time 4 Rounds 500 m row 14 DB Box step ups to 20” box holding 20# dumbbells each hand (7 each leg) WOD 2: 10:00 AMRAP 14 Wall ball 14# 7 Burpees Recovery: Hips and Hamstrings...Just play [...]
REST DAY! Here is your Recover Mobility https://vimeo.com/171180694
Warm-up: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs x 2-3 Rounds Strength: 2 Strict press + 3 Push press + 3 Push jerk x 5 Sets, rest as needed WOD: 10:00 AMRAP 6 Dumbbell shoulder to overhead (35's) (increase 2 reps/round) (push press, push jerk, split jerk) 6 Cal row 6 Ball [...]
Warm-up: 5:00 Of related tissue work, then: 5/5 Scorpians :20 Up dog hold :20/20 Couch stretch 5 Inchworms x 2 Sets Strength: Low Bar Back squat: 10-8-6-4 KB bridged floor press: 20-15-15-15 WOD: 14:00 AMRAP 15 Meter bear crawl forward 15 Meter bear crawl backward 7 Back squats (70%) 10 Handstand push-ups Recovery: Chest, Shoulders and Spine...Just play and follow along. https://vimeo.com/193753393
Warm-up: 2 Rounds 300 Meter run 12/12 Alternating Spiderman stretch 10/10 Spiderman push-ups Strength: Build in weight, Rest as needed 15-12-10-8 Good mornings 1 Power snatch + 2 hang snatch x 4 Sets Workout: 5 Rounds, each round for time 16 Cal bike or row Sled drag 15 Meters to push back (3 Blues) (if no sled [...]
Today is a Rest Day Here is you Mobility for the Day!
Today is an Active Rest Day Pick One of the Following Options: Option 1: 45-60 Minute light jog or Row Then Recovery Day Mobility Option 2: Take a Yoga or Stretch class Option 3: Get outdoors for 45 Min to an hour and do something enjoyable Then Recovery Day Mobility
