Warm-up: 7:00 Of any tissue work needed WOD: 30:00 Time Cap 50 Double unders 100 Overhead squats (95/65) 50 Double unders 100 Ball slams (20/15) 100 Kettlebell swings (53/35) 50 Double unders Notes: Double unders should be unbroken no matter where in the workout the athlete is. Put focused energy into the overhead squats today. The [...]
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 [...]
Happy 4th! 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 [...]
Today is a Recovery Day for the Program!
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 [...]
