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: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch Strength: Split Jerk 65% x 5 75% x 3 85% x 2 95% x 1 Then build for a 1RM WOD: Continuous Clock for Max Reps in 1:00 of Each: Cal bike Push press (75/55) DLHP (75/55) Sit-ups Rest 1:00 x 4 Recovery: Chest, Shoulders [...]
Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups Strength: Deadlift: 65% x 5 75% x 4 85% x 1.1.1 95% x 1 Then build to a 1RM Strict pull-ups: 3 Sets to failure WOD: For Time 400 Meter run 30 Pull-ups 10 Deadlift (65% of Todays [...]
Warm-up: 5:00 of related tissue work, then: 1 Set 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Strength: Bench Press: 15-12-10-8 KB renegade row with rotation: 8/8 x 4 Sets Anchored straight leg raise to hip up: 3 x 15 Reps WOD: AMRAP in 12:00 Run 200 Meters 10 Toes to [...]
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 [...]
Today is a Recovery Day for the Program!
Warm-up: 2 Sets 8 Touchdowns 8 Pull-ups 8 Hollow rocks 200 Run Strength: EMOM for 12:00 Min 1: 3 Hang Snatch Min 2: 8/8 Side plank hip taps WOD 1: 8:00 AMRAP 10 Dual KB snatch (44/26.5) 50 Double-unders WOD 2: 8:00 12/12 True Mountain Climbers 10 Ring Push-ups Recovery: Chest, Shoulders and Spine
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 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: Percentages based on effort or recent 1RM 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 [...]
Warm-up: 2 Sets Run 100 Meters :20/:20 Lunge position hold 10/10 Plank alternating arm/leg lifts Strength: Power clean: Work up to a 1RM over 5 sets, rest where needed 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 15:00-30:00 100 Meter farmers carry [...]
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 [...]
