Warm-up: 5/5 Scorpians :20 Up dog hold :20/20 Couch stretch 5 Inchworms x 2 Strength: Deadlift: 60% x 5 70% x 5 75% x 3-5 L-Sit: 3 Sets to fatigue WOD: 15:00 AMRAP 5 Ring dips 5 Deadlifts (70%) 10 Box jumps 10 Cal row *at minutes 3,6,9,12 stop and do 10 burpees Recovery: Low Back, Hips and Hamstrings
Warm-up: 1 Round 300 Meter run 12/12 Alternating Spiderman stretch 10/10 Spiderman push-ups Strength: Front Squat: Percentages based on effort or recent 1RM 60% x 5 70% x 5 75% x 3-5 Pull-ups (3 Seconds down, 1 Second up) x 3 Reps x 5 Sets WOD: Each Section For Time, Rest 1:00 After Each Section Before going to [...]
Warm-up: 2 Sets Run 100 Meters :20/:20 Lunge position hold 10/10 Plank alternating arm/leg lifts Strength: Power clean: Work up to a 1RM over 5 sets, rest where needed WOD: With a Continuous Clock, Each Section For Time, Rest remainder 0:00-15:00 25 Cal row 7 Wall walks x 4 Sets, rest remainder 15:00-30:00 100 Meter farmers carry [...]
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 [...]
Today is a Recovery Day for the Program!
Warm-up: 10 Touch downs 10 Step bear crawl forwardand back 10 step ape crawl forward and back 10 step crab forwardand back 10 Push-ups Strength: Hang muscle snatch: 3 x 3 Sets Hang power snatch: 3 x 3 Sets Skill: 5:00 Peg board work, coachs's choice *If the facility doesn't have a peg board, work on rope climbing WOD: [...]
Warm-up: 10 Touch downs 10 Step bear crawl forwardand back 10 step ape crawl forward and back 10 step crab forwardand back 10 Push-ups Strength: Hang muscle snatch: 3 x 3 Sets Hang power snatch: 3 x 3 Sets Skill: 5:00 Peg board work, coachs's choice *If the facility doesn't have a peg board, work on rope climbing WOD: [...]
Warm-up: 7:00 of tissue work for full body then 400 meter run WOD: For Time, 25:00 Time Cap 50 Wall ball (20/14) 50 Ft. Single arm overhead KB lunge (50/35, right arm) 50 Kettlebell swings (50/35) 50 Ft. Single arm overhead KB lunge (50/35, left arm) 50 GHD sit ups 50 Ft. Single arm overhead [...]
Warm up: 6:00 of any tissue work needed Workout: For Time 50 Box jump (30"/24") 50 Front squats (95/65) 50 Push Press (95/65) 50 Deadlift high pulls (95/65) 50 Hang cleans (95/65) 50 Ring dips 50 Pull-ups 50 Toes to bar 50 Push ups 50 Up/downs 50 Cal row Recovery: Shoulders and Hamstrings
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 Strength: Build do a 5RM deadlift WOD: EMOM for 20:00 Min 1: 7 Power cleans (moderate) Min 2: Max rep pull ups in :30 Min 3: Max rep dips in :30 Min 4: Max cal bike, row, or ski in [...]
Warm-up 2 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Strength: 10:00 To build to a 3RM back squat WOD: For Time 60 Double unders 15/15 Overhead plate lunges (45/25) 15 up/downs to plate overhead x 4 Recovery: Quads, Hips and Hamstrings
Today is a Recovery Day for the Program!
