Warm-up: 5:00 of related tissue work, then 5 Inchworms 10 Over/Under arm swings 10 PVC good mornings x 3 Sets Strength: Superset Deadlift (80%) x 5 Seated box jump x 5 Reps (sit at parallel and jump to a 24"/20" box, build in height) Rest 1:30 after superset, x 4 Sets Kettlebell roller press: 12/12-10/10-10/10-8/8 WOD: With a continuous [...]
Warm-up: 5/5 PVC figure 8's 15 Kip swings 20 Second ring pec stretch 5/5 Alternating lateral lunge x 3 Sets Strength: Snatch from the blocks 2 pulls + 1 snatch x 4 sets (below knee) 1 pull + 2 snatch x 4 sets (above knee) Rope climb: 3 sets of 2 ascents WOD 1: 6:00 AMRAP 1 Rope Climb [...]
Warm-up: Run 200 Meters 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Strength: Back squats: (2 sec pause at bottom) 5 x 2 Reps GHD sit-ups: 4 Sets of 15-20 Reps WOD: For Time and Total Box Step ups 1,000 Meter row 50 Ring push-ups 750 Meter row 50 Wall ball sit ups [...]
Today is a Recovery Day for the Program!
Warm-Up: 5:00 of related tissue work, then 2 rounds 20 Meter bear crawl 20 Meter crab walk 10/10 Mountain climbers 10 Hang power clean (light) 10 Push-ups Strength: Jerks from the blocks (from the rack if no blocks) 4 sets of 1.1.1 Push jerk 4 sets of 1.1 split jerks WOD: 3:00 AMRAP 3 Thrusters (115/75) 4/4 Renegade rows (45s/30s) [...]
Warm-up: 3 Sets 10 Air squats 10 Walking lunges (light) 10 PVC pass throughs 10 Touch downs 250 Meter row Strength: Turkish Get ups: 5/5-4/4-3/3-2/2-1/1 (building) WOD: For Time 7 Rounds of 4 Hang snatch (95/65) 17 Push-ups, Alternate rounds with 17 Box jumps (24"/20") (so 4 rounds of push-ups, 3 rounds of box jumps) After 7 rounds go right into 75 Wall [...]
Warm-up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope Strength: Depth reverse lunges x 5/5 x 4 Sets from the rack (Bar on back, standing on a 45 Lbs plate, reverse lunge) Hollow body snow angels x 12 Reps x 4 Sets WOD: 12:00 AMRAP 5/5 KB [...]
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 [...]
Warm-Up: 4x 6 Push-ups 12 Ring rows 30 Seconds double under practice Strength: EMOM for 12:00 Min 1: 3 Deadlifts Min 2: 10 Toes to rings WOD 1: "Mini Christine" 250 Meter row 6 Deadlift (bodyweight) 10 Box jumps (24"/20") x 3 For Time WOD 2: For Time 15 Toes to rings 50 Double-unders x 5 Recovery: [...]
Warm-up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope Strength: 1. L-sit rope climb: 4 sets of 1 2. Sled drag, push back: 4 sets building x 15 Yard drag, 15 yard push back WOD: Continuous clock, Get as far as possible From 0-3:00 2 Rounds of: [...]
Today is a Recovery Day for the Program!
Warm-up: 10 Prone snow angels 10/10 Active straight leg raises 50 Meter swim 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 [...]
