Warm-up: 5:00 Tissue work for calves and lats Strength: Weighted pull ups: 5-5-3-3-3 WOD: For Time, 24:00 Time Cap 200m run 21 Box jump overs (Can touch box, 24"/20") 21 Pull ups 21 Dball over shoulder (100/70) *If not completed at 8 mins start 400 m run 400m Run 15 Box jump overs 15 Chest to [...]
Warm-up: 5:00 of tissue work, coach's choice Then... 250 Meter row 10 PVC pass throughs Strength: (15:00, 10 Sets) Every 90 secs 1 Clean and Jerk , build over the course of the time until 1RM towards the end. WOD: 12:00 AMRAP 15 Cal row 10 Strict Handstand push ups 10 Hang cleans (65-70% of todays [...]
Warm-up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope Strength: 1. L-sit rope climb: 4 sets of 1 2. Sled drag, push back: 4 sets building x 15 Yard drag, 15 yard push back WOD: Continuous clock, Get as far as possible From 0-3:00 2 Rounds of: [...]
Warm-up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks WOD: 30:00 To Get as Far as Possible up the ladder Reps of 10-20-30-40-50....... Overhead plate lunge (45/25) Cal ski Hang snatch (95/65) Toe to bar *200 Meter run after each round **Notes: If no ski erg, use a rower. [...]
Warm-up: 5:00 of related tissue work, then 2 Sets 5/5 Alternating pigeon 5/5 PVC figure 8's :20/:20 Couch stretch WOD: Continuous clock, Score total reps 3:00 amrap 6 Deadlifts (275/195) 15 Dumbbell push press (70s/50s) Rest 1 min 4:00 amrap 6 Deadlifts 15 Dumbbell push press Rest 2 mins 5:00 amrap 6 Deadlifts 15 Dumbbell push press *Notes: [...]
Today is a Recovery Day for the Program!
Warm-up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks Strength: Bench press: 10-8-8-6 Kettlebell pull overs: 12/12 x 4 sets WOD: 1:00 Max reps each movement Burpee box jump (24"/20") Pull-ups Ball slams (20/15) Cal bike Rest as needed x 4 Sets *Notes: With the rest at the end of each round, [...]
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: EMOM for 3:00, 4 Power cleans (60%) Rest 2:00 EMOM for 3:00, 3 Power cleans (70%) Rest 2:00 EMOM for 3:00, 2 Power cleans (80%) Rest 2:00 EMOM for 3:00, 1 Power cleans (1RM) WOD: 10:00 AMRAP 20/20 [...]
Warm-up: 2 Sets 10 Scap pull downs 5/5 Alternating pigeon 10 Over/under arm swings Strength: EMOM for 10:00 Min 1: 2 Rope climbs Min 2: 1/1 Barbell on back box step up (increase 1 rep each leg every set, pick a challenging weight) WOD: 12:00 AMRAP Accumulate 10 Rope climbs at any point 10 Ring dips 10 Box [...]
Warm-up: 5:00 of related tissue work, then 2 rounds :30 ankle rolls per foot 10 upward dog to inch worms 5 Burpees 10 Supermans Strength: Clean and jerk: Rest as needed after each set 1.1.1.1.1 1.1.1.1 1.1.1 1.1 1 WOD: For Time 30 Inverted Row + 30 GHD sit-ups Then 5-4-3-2-1 Clean & Jerk (70% of today's) 200 Meter run after [...]
Warm-up: 5:00 of related tissue work, then 5 Inchworms 10 Over/Under arm swings 10 PVC good mornings x 3 Sets Strength: Superset Deadlift (80%) x 5 Seated box jump x 5 Reps (sit at parallel and jump to a 24"/20" box, build in height) Rest 1:30 after superset, x 4 Sets Kettlebell roller press: 12/12-10/10-10/10-8/8 WOD: With a continuous [...]
Warm-up: 5/5 PVC figure 8's 15 Kip swings 20 Second ring pec stretch 5/5 Alternating lateral lunge x 3 Sets Strength: Snatch from the blocks 2 pulls + 1 snatch x 4 sets (below knee) 1 pull + 2 snatch x 4 sets (above knee) Rope climb: 3 sets of 2 ascents WOD 1: 6:00 AMRAP 1 Rope Climb [...]
