*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 [...]
Warm-up: Tissue work for Shoulders and Hips, then 1 round of: 15 Snatch balance with PVC or unloaded bar 25 Touch downs Strength: Pause Back squats: (3 Second pause at bottom) 60% of 1RM x fatigue 70% x fatigue 80% x fatigue 90% x 1-2 Reps WOD 1: For Time 21-15-9 Chest to bar Pull-ups Kettlebell swings (53/35) [...]
Warm-up: Row 500 Meters 25 Banded overhead press 10 Inchworms Strength: EMOM for 12:00 Min 1: 1-2 Rope Climbs Min 2: Ring Push-ups (3 Seconds down, 1 Second up) x 6-10 Reps Min 3: 2/2 Turkish Get ups WOD: 15:00 AMRAP 1 Rope Climb (increase 1 per round) 5 Push-ups (increase 5 per round) 5 Goblet squats [...]
Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under 7/7 Floor wipers 10/10 Hip Circles Strength: 1)EMOM for 6:00 (65% of 1 RM power clean) do: 1 Muscle clean + 2 Hang power cleans + 2 Hang squat cleans 2) 6:00 to establish max height box jump WOD: With a Continuous Clock 6:00 [...]
Today is a Recovery Day for the Program!
Warm-up: 7:00 of any tissue work needed WOD: Continuous Clock Goal is max rounds at the end of each time cap 8:00 Cap 800 Meter run With remainder of time 5 Deadlifts (315/225) 15 Pull ups Rest 2:00 8:00 Time cap 800 Meter row With remainder of time 5 Front squats (225/155) 15 Push ups [...]
Warm-up: 3 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge Strength: Every 90 Seconds x 4 Sets 1 Hang snatch + 1 Hang squat snatch + 5 Overhead squats WOD: 20:00 AMRAP 100 Single arm DB walking lunges (45/25, 50 each leg) 80 Push press (95/65) 60 Cal row 40 [...]
