Warm-up: 5:00 of tissue work for shoulders, traps, calves Then 400 Meter jog Strength: Every 90 Seconds x 4 Sets 1 Push press + 1 Push jerk + 1 Split jerk WOD 1: 6:00 AMRAP 4 Shoulder to overhead (185/135) 6 Cal row 8 Box jumps (30"/24") *Notes: Box height needs to be higher than [...]
Today is a Recovery Day for the Program!
Warm-up: 10 Forward and backward Ape 10 Forward and backward Bear 10 Forward and backward Crab 1 minute of Butt kicks and high kicks within 5 min warm-up run WOD: Teams of 2, For Time, one person moves at a time 60 Toes to bar 12 Power cleans (185/115) 60 Pull-ups 12 Squat cleans(185/115) 50/40 cal [...]
Warm-up: 7:00 Of any tissue work needed WOD: 30:00 Time Cap 50 Double unders 100 Overhead squats (95/65) 50 Double unders 100 Ball slams (20/15) 100 Kettlebell swings (53/35) 50 Double unders Notes: Double unders should be unbroken no matter where in the workout the athlete is. Put focused energy into the overhead squats today. The [...]
Warm-up: 2 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: Weighted pull ups: 5-5-3-3 Notes: Go as heavy as possible for the reps designated without jeopardizing the full range of motion. WOD: For Time 10 Back [...]
Warm-up: 5:00 Tissue work for chest, shoulders, hamstrings Then 500 Meter row Strength: KB pull throughs: 10/10 x 4 Notes: Go as heavy as possible to be able to maintain a straight, tight body. No compensating. WOD: Every 2:00 x 10 Rounds 10 Burpees 10 Toes to bar 5 Deadlifts (315/185) *Notes: If you overlap [...]
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 Strength: 1 hang clean + 1 Power clean + 1 squat clean: 4 Sets Notes: Do the complex without dropping the bar, rest as needed [...]
Warm-up: 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets WOD: 33:00 AMRAP 400 Meter run 12 Power cleans (135/85) 12 Toes to bar 12 Box jumps (24/20") 12 Chest to bar pull ups 24 Kettlebell swings (53/35) 36 Sit up *Notes: Long workout! Pace as needed. Recovery: [...]
Today is a Recovery Day for the Program!
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 WOD: 4:00 AMRAP 7 Back squats (bodyweight) 400 Meter run Max rep toes to bar Rest 2:00 after 4:00 of work x 4 Rounds of 4:00 AMRAPs Notes: If the weight needs to be scaled, it should be a weight [...]
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 WOD: 4:00 AMRAP 7 Back squats (bodyweight) 400 Meter run Max rep toes to bar Rest 2:00 after 4:00 of work x 4 Rounds of 4:00 AMRAPs Notes: If the weight needs to be scaled, it should be a weight [...]
Warm-up: 500 Meter row 10 PVC Good Mornings 10 PVC Overhead Squats Strength: EMOM for 8:00 Min 1: 3 Power snatch (80-85%) Min 2: :30 L-hang from rings WOD: For Time 30-25-20-15 Burpees 20-18-16-14 Deadlift (135/95) 15-12-9-6 Hang snatch (135/95) *Notes: Complete reps of 30 burpees, 20 DL, then 15 hang snatch, etc. Recovery: Low Back [...]
