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 WOD: 4:00 AMRAP 7 Back squats (bodyweight) 400 Meter run Max rep toes to bar Rest 2:00 after 4:00 of work x 4 Rounds of 4:00 AMRAPs Notes: If the weight needs to be scaled, it should be a weight [...]
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 WOD: 4:00 AMRAP 7 Back squats (bodyweight) 400 Meter run Max rep toes to bar Rest 2:00 after 4:00 of work x 4 Rounds of 4:00 AMRAPs Notes: If the weight needs to be scaled, it should be a weight [...]
Warm-up: 500 Meter row 10 PVC Good Mornings 10 PVC Overhead Squats Strength: EMOM for 8:00 Min 1: 3 Power snatch (80-85%) Min 2: :30 L-hang from rings WOD: For Time 30-25-20-15 Burpees 20-18-16-14 Deadlift (135/95) 15-12-9-6 Hang snatch (135/95) *Notes: Complete reps of 30 burpees, 20 DL, then 15 hang snatch, etc. Recovery: Low Back [...]
Warm-up: 5:00-7:00 of full body tissue work WOD: 2 Rounds for max reps 4 minutes to do... 50/40 calorie row Amrap of double unders with time remaining Rest 1:00 4 minutes to do... 50 Wall balls (20/14) Amrap of double unders Rest 1:00 4 minutes to do... 50 Kettlebell swings (53/35) Amrap of sit ups [...]
Warm-up: 2 Sets 400 Meter run 20 PVC Pass Throughs 5/5 High Kicks Strength Strict press: 4x5 Reps @ 75-85% Kettlebell bent rows: 4x10 Reps WOD: 1k row for time Then right into 12min. amrap 15 Box jump overs (24"/20", no touch) 10 Strict hspu 15 Box jump overs 10 Push press (65%) *Notes: Once [...]
Warm-up: 2 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Strength: EMOM for 12:00 Min 1: 3 Front squats (80-85%) Min 2: Ring L-Sit x :30 Min 3: 7 Weighted inverted rows (feet elevated 12-18") *Notes: Have [...]
Today is a Recovery Day for the Program!
Warm-up: 3 Sets :30 Jumping Jacks :30 High knees :30 Butt kicks :30 Inchworms WOD: Partner, 30:00 AMRAP 400 Meter run (1 each person, seperate) 20 Burpees (together) 30 Pull ups (together) 40 Wall ball sit ups (20/14, together) 50 Hang cleans (25 each person, seperate, 65%) Recovery: Chest, Shoulders and Spine
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: 3 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge Strength: EMOM for 12:00 Min 1: 5/5 DB snatch Min 2: :30 Max distance sled push (heavy) Min 3: 10 Pendlay row WOD: 15:00 AMRAP 10 Cal bike (increase 5 cals/round) 10 Handstand push-ups 10 Ball slams (increase 5 reps/round) Recovery: [...]
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 Strength: Every 2:00, 30 Double unders + 6 Back squats x 4 Sets WOD 1: For Time 10 Power cleans (70%) 50 Air squats x 3 Rounds WOD 2: For Time 10 Ring dips 50 Sit-ups x 3 Rounds [...]
Warm-up: 3 Sets Run or Row 400 Meters 15 PVC Good mornings 20 PVC Pass Throughs 10/10 Up and Over the Fence Strength: Every 90 Seconds Bench press, 4-6-8-10 Reps Every 90 Seconds 3 Weighted pull ups x 4 Sets WOD: Each Round for time 400 Meter row 400 Meter run 20 Push ups 30 Pull ups Rest as [...]
