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 [...]
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 [...]
Today is a Recovery Day for the Program!
Today is a Recovery Day for the Program!
Warm-up: 7:00 of any tissue work needed WOD: Continuous Clock Goal is max rounds at the end of each time cap 8:00 Cap 800 Meter run With remainder of time 5 Deadlifts (315/225) 15 Pull ups Rest 2:00 8:00 Time cap 800 Meter row With remainder of time 5 Front squats (225/155) 15 Push ups [...]
Warm-up: 3 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge Strength: Every 90 Seconds x 4 Sets 1 Hang snatch + 1 Hang squat snatch + 5 Overhead squats WOD: 20:00 AMRAP 100 Single arm DB walking lunges (45/25, 50 each leg) 80 Push press (95/65) 60 Cal row 40 [...]
Warm-up: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Strength: Bench press: 3 seconds down, 1 up x 5 Reps x 4 Sets Single arm Dumbbell rows: 8/8 x 4 Sets WOD: "Annie" For Time 50-40-30-20-10 Double unders Sit ups Rest 2:00 WOD: For Time Double unders 25-20-15-10-5 Toes to bar *Notes: Click [...]
Warm-up: 5:00 of tissue work for legs, hips, upper back Strength: Every 90 Seconds x 4 Sets 1 Hang clean + 1 Hang squat clean +5 Front squats WOD: For Time 800 Meter run 3 Rounds of: 5 Hang cleans (Bodyweight) 7 Front squats (Bodyweight) 9 Chest to bar pull ups 800 Meter run 3 Rounds [...]
Warm-up: 3 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Strength: Deadlift: 65% x 5 75% x 5 85% x 3-5 x 3 Sets WOD: For Time 21-15-9 Deadlift (225/155) Dips 1:00 Rest, into 9-15-21 Lateral hops Dumbbell snatch (60/40) 1:00 Rest, into 9-6-3 Wall walks Burpee broad jumps for max [...]
