Warm-up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks Strength: Bench press: 10-8-8-6 Kettlebell pull overs: 12/12 x 4 sets WOD: 1:00 Max reps each movement Burpee box jump (24"/20") Pull-ups Ball slams (20/15) Cal bike Rest as needed x 4 Sets *Notes: With the rest at the end of each round, [...]
Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Strength: EMOM for 3:00, 4 Power cleans (60%) Rest 2:00 EMOM for 3:00, 3 Power cleans (70%) Rest 2:00 EMOM for 3:00, 2 Power cleans (80%) Rest 2:00 EMOM for 3:00, 1 Power cleans (1RM) WOD: 10:00 AMRAP 20/20 [...]
Warm-up: 2 Sets 10 Scap pull downs 5/5 Alternating pigeon 10 Over/under arm swings Strength: EMOM for 10:00 Min 1: 2 Rope climbs Min 2: 1/1 Barbell on back box step up (increase 1 rep each leg every set, pick a challenging weight) WOD: 12:00 AMRAP Accumulate 10 Rope climbs at any point 10 Ring dips 10 Box [...]
Warm-up: 5:00 of related tissue work, then 2 rounds :30 ankle rolls per foot 10 upward dog to inch worms 5 Burpees 10 Supermans Strength: Clean and jerk: Rest as needed after each set 1.1.1.1.1 1.1.1.1 1.1.1 1.1 1 WOD: For Time 30 Inverted Row + 30 GHD sit-ups Then 5-4-3-2-1 Clean & Jerk (70% of today's) 200 Meter run after [...]
Warm-up: 5:00 of related tissue work, then 5 Inchworms 10 Over/Under arm swings 10 PVC good mornings x 3 Sets Strength: Superset Deadlift (80%) x 5 Seated box jump x 5 Reps (sit at parallel and jump to a 24"/20" box, build in height) Rest 1:30 after superset, x 4 Sets Kettlebell roller press: 12/12-10/10-10/10-8/8 WOD: With a continuous [...]
Warm-up: 5/5 PVC figure 8's 15 Kip swings 20 Second ring pec stretch 5/5 Alternating lateral lunge x 3 Sets Strength: Snatch from the blocks 2 pulls + 1 snatch x 4 sets (below knee) 1 pull + 2 snatch x 4 sets (above knee) Rope climb: 3 sets of 2 ascents WOD 1: 6:00 AMRAP 1 Rope Climb [...]
Today is a Recovery Day for the Program!
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: EMOM for 5:00: 2 Jerks at 85% Work: Every 2:00 x 5 5/5 Dball over the shoulder (100/70) 10 DB push press (70s/50s) *Notes: If no Dballs, do 10 [...]
Warm-up: Run 200 Meters 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Strength: Back squats: (2 sec pause at bottom) 5 x 2 Reps GHD sit-ups: 4 Sets of 15-20 Reps WOD: For Time and Total Box Step ups 1,000 Meter row 50 Ring push-ups 750 Meter row 50 Wall ball sit ups [...]
Warm-Up: 5:00 of related tissue work, then 2 rounds 20 Meter bear crawl 20 Meter crab walk 10/10 Mountain climbers 10 Hang power clean (light) 10 Push-ups Strength: Jerks from the blocks (from the rack if no blocks) 4 sets of 1.1.1 Push jerk 4 sets of 1.1 split jerks WOD: 3:00 AMRAP 3 Thrusters (115/75) 4/4 Renegade rows (45s/30s) [...]
Warm-up: 3 Sets 10 Air squats 10 Walking lunges (light) 10 PVC pass throughs 10 Touch downs 250 Meter row Strength: Turkish Get ups: 5/5-4/4-3/3-2/2-1/1 (building) WOD: For Time 7 Rounds of 4 Hang snatch (95/65) 17 Push-ups, Alternate rounds with 17 Box jumps (24"/20") (so 4 rounds of push-ups, 3 rounds of box jumps) After 7 rounds go right into 75 Wall [...]
Warm-up: 3 Sets 10 Air squats 10 Walking lunges (light) 10 PVC pass throughs 10 Touch downs 250 Meter row Strength: Turkish Get ups: 5/5-4/4-3/3-2/2-1/1 (building) WOD: For Time 7 Rounds of 4 Hang snatch (95/65) 17 Push-ups, Alternate rounds with 17 Box jumps (24"/20") (so 4 rounds of push-ups, 3 rounds of box jumps) After 7 rounds go right into 75 Wall [...]
