Warm-up: 3 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 7/7 Pike ups Strength: Back Squat: 65% x 5 75% x 3 85% x 2 95% x 1, then work to a 1RM WOD: For Time 21-15-9 Thrusters (95/65) Kettlebell Swings (53/35) Goblet step up (53/35, 24"/20") Ring pull-ups *Finish right away with [...]
Warm up: 2 Sets 10 Inch worms 10 Hip Hurdles 10 Lunge with twist Strength:Power cleans: Drop each rep 1.1.1.1.1 (65%) 1.1.1.1 (75%) 1.1.1 (85%) 1 (95%) x 2 Sets Conditioning: 20 Cal bike for time Rest 1:30 18 Cal bike for time Rest 1:00 16 Cal bike for time WOD: For Time, Including Rest 5 Deadlift (75%) 10 [...]
Warm-Up: 3 Sets 10 Over under with arms 10 Touch downs 3 Wall walks 200 Meter Row Strength: Rope Climbs: 5 Sets of 1 Ascent, work on as little wraps as possible GHD sit-ups: 3 Sets to fatigue Sled Push: 10-15 Meters for a max load, build over 4 Sets WOD: For Time 5-4-3-2-1 Rope climb 20-15-10-5 Push [...]
Warm-up: 5/5 Scorpians :20 Up dog hold :20/20 Couch stretch 5 Inchworms x 2 Strength: Deadlift: 60% x 5 70% x 5 75% x 3-5 L-Sit: 3 Sets to fatigue WOD: 15:00 AMRAP 5 Ring dips 5 Deadlifts (70%) 10 Box jumps (24"/20") 10 Cal row *at minutes 3,6,9,12 stop and do 10 burpees Recovery: Low Back, Hips and Hamstrings
Warm-up: 1 Round 300 Meter run 12/12 Alternating Spiderman stretch 10/10 Spiderman push-ups Strength: Front Squat: 60% x 5 70% x 5 75% x 3-5 Pull-ups (3 Seconds down, 1 Second up) x 3 Reps x 5 Sets WOD: Each Section For Time, Rest 1:00 After Each Section Before going to the next Section 1 5 Jerks (65%) [...]
Warm-up: 2 Sets Run 100 Meters :20/:20 Lunge position hold 10/10 Plank alternating arm/leg lifts Strength: Power clean: 60% x 5 65% x 5 70 x 5 75% x 3 80% x 3 WOD: With a Continuous Clock, Each Section For Time, Rest remainder 0:00-15:00 25 Cal row 7 Wall walks x 4 Sets, rest remainder 15:00-30:00 [...]
Today is a Recovery Day for the Program!
Warm-up: Related tissue work, then: 3 sets :20 Max jumping jacks :20 Seated arm pumps 20/20 Single leg hip thrusts Strength: Tabata hallow hold x 8 Sets Dumbbell bench press: 12-10-10-8 (3 Seconds down, 1 Second up) Conditioning: 200 Meter run for time Rest 1:1 x 3-4 Sets WOD: With a Continuous Clock, Max Reps in 3o [...]
Warm-up: 2-5 Min of related tissue work, then: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute, then 2 sets of: Star Lunges x 10 per leg Toe Touches x 10 per leg Front to Back Leg Kicks x 10 per leg Strength: Deadlift 60% x 5 70% x 5 80% x [...]
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: 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 [...]
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 [...]
