Warm-up: 2 Sets 8/8 High kicks 8/8 Ankle roll outs 10/10 Meter Crab walk with hip up forward and backward Strength: 3 Position cleans, every 2:00 x 4 Sets Strict Handstand push-ups: 3 Sets to fatigue Floor wipers: 12/12 x 3 Sets WOD: 12:00 AMRAP 14 Bar facing burpees 7 Power cleans (bodyweight) 5 Handstand push-ups Recovery: Shoulders and Spine
Warm-up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks Strength: Sorenson Hold: 4 Sets of 30 Seconds Barbell reverse lunges: 5/5 x 4 sets WOD 1: 7:00 AMRAP 7 Box jumps (30"/24") Max pull hold (chin above bar) Record total rounds and total hang time WOD 2: 7:00 AMRAP 5/5 Dumbbell lunges (45s/30s) [...]
Today is a Recovery Day for the Program!
Warm-up: 5:00 of related tissue work, then 2 Sets of 5/5 PVC figure 8's 20 PVC overhead squats Strength: EMOM For 6:00 Min 1: 10 DB bench press Min 2: 10 Good mornings EMOM for 6:00 Min 1: 7-10 Strict T2B Min 2: 3/3 DB snatch WOD: 9:00 Time Cap For Total reps, work the ladder 2-4-6-8-10-8-6-4-2.... [...]
Warm-up: 3 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 7/7 Pike ups Strength: Back Squat: 65% x 5 75% x 3 85% x 2 95% x 1, then work to a 1RM WOD: For Time 21-15-9 Thrusters (95/65) Kettlebell Swings (53/35) Goblet step up (53/35, 24"/20") Ring pull-ups *Finish right away with [...]
Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch Strength: Split Jerk 65% x 5 75% x 3 85% x 2 95% x 1 Then build for a 1RM WOD: Continuous Clock for Max Reps in 1:00 of Each: Cal bike Push press (75/55) DLHP (75/55) Sit-ups Rest 1:00 x 4 Recovery: Chest, Shoulders [...]
Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups Strength: Deadlift: 65% x 5 75% x 4 85% x 1.1.1 95% x 1 Then build to a 1RM Strict pull-ups: 3 Sets to failure WOD: For Time 400 Meter run 30 Pull-ups 10 Deadlift (65% of Todays [...]
Warm-up: 5:00 of related tissue work, then: 1 Set 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Strength: Bench Press: 15-12-10-8 KB renegade row with rotation: 8/8 x 4 Sets Anchored straight leg raise to hip up: 3 x 15 Reps WOD: AMRAP in 12:00 Run 200 Meters 10 Toes to [...]
Happy Memorial Day! Workout: "Murph" For Time *With a 20lbs weight vest 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run *Click the Murph link above for tips, warm-up, recovery, and more.
Today is a Recovery Day for the Program!
Warm-Up: 3 Sets 10 Over under with arms 10 Touch downs 3 Wall walks 200 Meter Row Strength: Rope Climbs: 5 Sets of 1 Ascent, work on as little wraps as possible GHD sit-ups: 3 Sets to fatigue Sled Push: 10-15 Meters for a max load, build over 4 Sets WOD: For Time 5-4-3-2-1 Rope climb 20-15-10-5 Push [...]
Warm-up: 2 Sets 8 Touchdowns 8 Pull-ups 8 Hollow rocks 200 Run Strength: EMOM for 12:00 Min 1: 3 Hang Snatch Min 2: 8/8 Side plank hip taps WOD 1: 8:00 AMRAP 10 Dual KB snatch (44/26.5) 50 Double-unders WOD 2: 8:00 12/12 True Mountain Climbers 10 Ring Push-ups Recovery: Chest, Shoulders and Spine
