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: Weighted pull ups: 5-5-3-3 Notes: Go as heavy as possible for the reps designated without jeopardizing the full range of motion. WOD: For Time 10 Back [...]
Warm-up: 5:00 Tissue work for chest, shoulders, hamstrings Then 500 Meter row Strength: KB pull throughs: 10/10 x 4 Notes: Go as heavy as possible to be able to maintain a straight, tight body. No compensating. WOD: Every 2:00 x 10 Rounds 10 Burpees 10 Toes to bar 5 Deadlifts (315/185) *Notes: If you overlap [...]
Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Strength: 1 hang clean + 1 Power clean + 1 squat clean: 4 Sets Notes: Do the complex without dropping the bar, rest as needed [...]
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: 33:00 AMRAP 400 Meter run 12 Power cleans (135/85) 12 Toes to bar 12 Box jumps (24/20") 12 Chest to bar pull ups 24 Kettlebell swings (53/35) 36 Sit up *Notes: Long workout! Pace as needed. Recovery: [...]
Today is a Recovery Day for the Program!
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 [...]
Warm-up: 5:00 Tissue work for calves and lats Strength: Weighted pull ups: 5-5-3-3-3 WOD: For Time, 24:00 Time Cap 200m run 21 Box jump overs (Can touch box, 24"/20") 21 Pull ups 21 Dball over shoulder (100/70) *If not completed at 8 mins start 400 m run 400m Run 15 Box jump overs 15 Chest to [...]
Warm-up: 5:00 of tissue work, coach's choice Then... 250 Meter row 10 PVC pass throughs Strength: (15:00, 10 Sets) Every 90 secs 1 Clean and Jerk , build over the course of the time until 1RM towards the end. WOD: 12:00 AMRAP 15 Cal row 10 Strict Handstand push ups 10 Hang cleans (65-70% of todays [...]
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: [...]
Warm-up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks WOD: 30:00 To Get as Far as Possible up the ladder Reps of 10-20-30-40-50....... Overhead plate lunge (45/25) Cal ski Hang snatch (95/65) Toe to bar *200 Meter run after each round **Notes: If no ski erg, use a rower. [...]
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 WOD: Continuous clock, Score total reps 3:00 amrap 6 Deadlifts (275/195) 15 Dumbbell push press (70s/50s) Rest 1 min 4:00 amrap 6 Deadlifts 15 Dumbbell push press Rest 2 mins 5:00 amrap 6 Deadlifts 15 Dumbbell push press *Notes: [...]
Today is a Recovery Day for the Program!
