Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Strength: Power Cleans: 65% x 1.1.1.1.1 75% x 1.1.1.1.1 85% x 1.1.1 85% x amrap (TNG) Strict toe to bar: 3 Sets to failure WOD: With a Continuous Clock, :30 Max Reps of Each Toe to bar Power clean (65%) Wall ball [...]
Warm-up 3 Sets 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles Strength: Deadlift: 65% x 5 75% x 5 x 2 Sets 85% x As many reps as possible Inverted rows: 3 Seconds down, 1 second up x fatigue x 4 sets WOD: For Time 25 Cal bike 50 Slams (20/15, dead ball) 50 Kettlebell swings (53/35) 100 Double-unders [...]
*Spend 3-5 Minutes rolling (tissue work) areas related to today Warm-up 3 Sets 15 Meter butt kicks 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding Strength: Barbell on back box step up: 5/5 x 4 Sets Side plank crunch twist: 12/12 x 4 Sets Skill: Spend 5:00 working pistols WOD: 4:00 AMRAP 5/5 Pistols 7 [...]
Warm-up: 3 Sets Run or row 150 Meters 8 Spiderman push-ups 10/10 Hip openers Strength: Build 1.Power clean: 3,2,1,1,1 2. 4 Sets Dumbbell bench press: 8 Reps Rest 60 Seconds Dumbbell bent row: 8 Reps Rest 60 Seconds WOD: 12:00 AMRAP 10 Power cleans (60% of today) 10 Cal row 10 Ring Dips Mobility: Shoulders and Hamstrings
*Spend 3-5 Minutes rolling (tissue work) areas related to today Warm-up: 3 Sets 10 Air squats 10/10 PVC figure 8's 10 PVC pass throughs 10 Touch downs 250 Meter row Strength: EMOM For 12:00 Min 1- :20 Max Double-unders + :30 Hollow Rocks Min 2- 6/6 Single Arm Ring row with Kettlebell Rotation Min 3- :30 Max distance handstand walk WOD [...]
Today is a Recovery Day for the Program!
*Spend 3-5 Minutes rolling (tissue work) areas related to today Warm-up 2 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Strength: 1) Deadlift: Perform a set every 1:30, build in weight Sets 1 & 2 are 3 Reps Sets 3 & 4 are 2 Reps Sets 5 [...]
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: Partner, for max reps One person moves at a time, divide up time however 2:00 Sit ups 2:00 Burpee pull ups 2:00 Ring dips 2:00 Toes to bar 1:00 Rest x 5 Rounds Recovery: Chest, Shoulders and [...]
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: EMOM for 5:00, 3 Split Jerks (from rack) @ 75-85% Back rack reverse lunges: 5/5 x 4 Sets, rest as needed WOD: 16:00 AMRAP 16 Cal row 16 Thrusters (95/65) 16/16 Lateral bar hops 16 Hang cleans (95/65) *Notes: If [...]
Warm-up: 3 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Strength: Legless rope climbs: 1 x 5 Sets Side plank with roation: 15/15 x 4 Sets WOD: 0:00-12:00 60 Sit ups 30 Kettlebell swings (70/44) 15 Pull ups With time left build to a heavy snatch 12:00-24:00 [...]
Warm-up: 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings 20 PVC Overhead Squats 20 PVC Pass Throughs Strength: Deadlift: 1.1.1 @ 85-95% x 4 Sets, Rest as needed between Accumulate a 7:00 Plank WOD: "14.3", 8:00 AMRAP 10 Deadlifts (135/95) 15 Box jumps (24/20") 15 Deadlifts (185/135) [...]
Warm-up: 3 Sets 10 Air squats 10 Walking lunges (light) 10 PVC pass throughs 10 Touch downs 250 Meter row Strength: 3 Hang cleans + 1.1.1 Power cleans, x 4 Sets, rest as needed Dumbbell bench press: 10 x 4 Sets WOD: 15:00 AMRAP 1,000 Meter row buy in, Then with remainder of time complete: 3 Power cleans @ 80% 10 [...]
