Warm-up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks Strength: Barbell complex (from the rack) without setting bar down 3 Snatch grip push press (Behind the neck) 2 Hang snatch pulls 1 Power snatch x 4 Sets WOD: With a Continuous clock :30 max reps of each Hang [...]
Today is a Recovery Day for the Program!
Warm up: 6:00 of any tissue work needed Warm up: 6:00 of any tissue work needed Workout: For Time 10 Box jump (30"/24") 15 Front squats (95/65) 20 Push Press (95/65) 25 Deadlift high pulls (95/65) 30 Pull-ups 35 Cal row x 3 Recovery: Shoulders and Hamstrings
Warm-up: 10 Prone snow angels 10/10 Active straight leg raises 200 Meter run x 3 Sets Strength: Hang squat cleans: 5-3-3-2-2 WOD: For Total Rounds (135/95) Pick up where you left off for each AMRAP 1:00 AMRAP 1 Jerk 3 Hang squat cleans 5 Deadlift 1:00 Rest 2:00 AMRAP 2 Jerks 4 Hang squat cleans 6 Deadlift [...]
Warm-up: 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding 15 Meter butt kicks x 2 Sets then run 200 meters at a quick pace Strength: Ring Pull-ups: 10-8-8-6 (weighted) Halting Back squat: 4 sets of 2 Reps ( 2 sec pause at quarter, parallell, below 90) WOD: Any Order, Any Way, For Time 800 Meter [...]
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 Strength: Box squats: 5 Sets of 5 WOD: For Total Rounds Pick up where left off after each AMRAP 4:00 AMRAP 6 Chest to bar pull-ups 60 Double-unders 10 Sit-ups Rest 1:30 3:00 AMRAP 5 CTB pull-ups 50 Double-unders [...]
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: 2 Sets 10 Inch worms 10 Hip Hurdles 10 Lunge with twist Strength:Power cleans: Drop each rep 1.1.1.1.1 (65%) 1.1.1.1 (75%) 1.1.1 (85%) 1 (95%) x 2 Sets Conditioning: 20 Cal bike for time Rest 1:30 18 Cal bike for time Rest 1:00 16 Cal bike for time WOD: For Time, Including Rest 5 Deadlift (75%) 10 [...]
