Warm-up: 2-5 Min of related tissue work, then: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute, then 2 sets of: Star Lunges x 10 per leg Toe Touches x 10 per leg Front to Back Leg Kicks x 10 per leg Strength: Deadlift 60% x 5 70% x 5 80% x [...]
Warm-up: Tissue work for Shoulders and Hips, then 1 round of: 15 Snatch balance with PVC or unloaded bar 25 Touch downs Strength: Pause Back squats: (3 Second pause at bottom) 60% of 1RM x fatigue 70% x fatigue 80% x fatigue 90% x 1-2 Reps WOD 1: For Time 21-15-9 Chest to bar Pull-ups Kettlebell swings (53/35) [...]
Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under 7/7 Floor wipers 10/10 Hip Circles Strength: 1)EMOM for 6:00 (65% of 1 RM power clean) do: 1 Muscle clean + 2 Hang power cleans + 2 Hang squat cleans 2) 6:00 to establish max height box jump WOD: With a Continuous Clock 6:00 [...]
Warm-up: Row 500 Meters 25 Banded overhead press 10 Inchworms Strength: EMOM for 12:00 Min 1: 1-2 Rope Climbs Min 2: Ring Push-ups (3 Seconds down, 1 Second up) x 6-10 Reps Min 3: 2/2 Turkish Get ups WOD: 15:00 AMRAP 1 Rope Climb (increase 1 per round) 5 Push-ups (increase 5 per round) 5 Goblet squats [...]
Today is a Recovery Day for the Program!
Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Strength: Single arm Kettlebell roller press: 12/12-10/10-10/10-8/8 Sorenson Holds: 4 Sets to fatigue 5 Weighted pull-ups + Max rep kipping pull-ups: 3 Sets Work: 3 Sets Single Arm Kettlebell Overhead/Single Arm Farmer Carry Walk (Heavy KB Farmer/half the weight overhead) x 30-50 Meters [...]
Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Strength: Power Cleans: 65% x 1.1.1.1.1 75% x 1.1.1.1.1 85% x 1.1.1 85% x amrap (TNG) Strict toe to bar: 3 Sets to failure WOD: With a Continuous Clock, :30 Max Reps of Each Toe to bar Power clean (65%) Wall ball [...]
Warm-up 3 Sets 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles Strength: Deadlift: 65% x 5 75% x 5 x 2 Sets 85% x As many reps as possible Inverted rows: 3 Seconds down, 1 second up x fatigue x 4 sets WOD: For Time 25 Cal bike 50 Slams (20/15, dead ball) 50 Kettlebell swings (53/35) 100 Double-unders [...]
*Spend 3-5 Minutes rolling (tissue work) areas related to today Warm-up 3 Sets 15 Meter butt kicks 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding Strength: Barbell on back box step up: 5/5 x 4 Sets Side plank crunch twist: 12/12 x 4 Sets Skill: Spend 5:00 working pistols WOD: 4:00 AMRAP 5/5 Pistols 7 [...]
Warm-up: 3 Sets Run or row 150 Meters 8 Spiderman push-ups 10/10 Hip openers Strength: Build 1.Power clean: 3,2,1,1,1 2. 4 Sets Dumbbell bench press: 8 Reps Rest 60 Seconds Dumbbell bent row: 8 Reps Rest 60 Seconds WOD: 12:00 AMRAP 10 Power cleans (60% of today) 10 Cal row 10 Ring Dips Mobility: Shoulders and Hamstrings
*Spend 3-5 Minutes rolling (tissue work) areas related to today Warm-up: 3 Sets 10 Air squats 10/10 PVC figure 8's 10 PVC pass throughs 10 Touch downs 250 Meter row Strength: EMOM For 12:00 Min 1- :20 Max Double-unders + :30 Hollow Rocks Min 2- 6/6 Single Arm Ring row with Kettlebell Rotation Min 3- :30 Max distance handstand walk WOD [...]
Warm-up: Related tissue work, then: 3 sets :20 Max jumping jacks :20 Seated arm pumps 20/20 Single leg hip thrusts Strength: Tabata hallow hold x 8 Sets Dumbbell bench press: 12-10-10-8 (3 Seconds down, 1 Second up) Conditioning: 200 Meter run for time Rest 1:1 x 3-4 Sets WOD: With a Continuous Clock, Max Reps in 3o [...]
