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 [...]
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 [...]
Warm-up: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Strength: Bench press: 3 seconds down, 1 up x 5 Reps x 4 Sets Single arm Dumbbell rows: 8/8 x 4 Sets WOD: "Annie" For Time 50-40-30-20-10 Double unders Sit ups Rest 2:00 WOD: For Time Double unders 25-20-15-10-5 Toes to bar *Notes: Click [...]
Warm-up: 5:00 of tissue work for legs, hips, upper back Strength: Every 90 Seconds x 4 Sets 1 Hang clean + 1 Hang squat clean +5 Front squats WOD: For Time 800 Meter run 3 Rounds of: 5 Hang cleans (Bodyweight) 7 Front squats (Bodyweight) 9 Chest to bar pull ups 800 Meter run 3 Rounds [...]
Warm-up: 3 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Strength: Deadlift: 65% x 5 75% x 5 85% x 3-5 x 3 Sets WOD: For Time 21-15-9 Deadlift (225/155) Dips 1:00 Rest, into 9-15-21 Lateral hops Dumbbell snatch (60/40) 1:00 Rest, into 9-6-3 Wall walks Burpee broad jumps for max [...]
Warm-up: 5:00 of tissue work for shoulders, traps, calves Then 400 Meter jog Strength: Every 90 Seconds x 4 Sets 1 Push press + 1 Push jerk + 1 Split jerk WOD 1: 6:00 AMRAP 4 Shoulder to overhead (185/135) 6 Cal row 8 Box jumps (30"/24") *Notes: Box height needs to be higher than [...]
Today is a Recovery Day for the Program!
Warm-up: 10 Forward and backward Ape 10 Forward and backward Bear 10 Forward and backward Crab 1 minute of Butt kicks and high kicks within 5 min warm-up run WOD: Teams of 2, For Time, one person moves at a time 60 Toes to bar 12 Power cleans (185/115) 60 Pull-ups 12 Squat cleans(185/115) 50/40 cal [...]
