Warm-up: 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding 15 Meter butt kicks x 2 Sets then run 200 meters at a quick pace Strength: Ring Pull-ups: 10-8-8-6 (weighted) Halting Back squat: 4 sets of 2 Reps ( 2 sec pause at quarter, parallell, below 90) WOD: Any Order, Any Way, For Time 800 Meter [...]
Warm-up: 5:00 of related tissue work, then 2 Sets 5/5 Alternating pigeon 5/5 PVC figure 8's :20/:20 Couch stretch Strength: Box squats: 5 Sets of 5 WOD: For Total Rounds Pick up where left off after each AMRAP 4:00 AMRAP 6 Chest to bar pull-ups 60 Double-unders 10 Sit-ups Rest 1:30 3:00 AMRAP 5 CTB pull-ups 50 Double-unders [...]
Warm-up: 2 Sets 8/8 High kicks 8/8 Ankle roll outs 10/10 Meter Crab walk with hip up forward and backward Strength: 3 Position cleans, every 2:00 x 4 Sets Strict Handstand push-ups: 3 Sets to fatigue Floor wipers: 12/12 x 3 Sets WOD: 12:00 AMRAP 14 Bar facing burpees 7 Power cleans (bodyweight) 5 Handstand push-ups Recovery: Shoulders and Spine
Warm-up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks Strength: Sorenson Hold: 4 Sets of 30 Seconds Barbell reverse lunges: 5/5 x 4 sets WOD 1: 7:00 AMRAP 7 Box jumps (30"/24") Max pull hold (chin above bar) Record total rounds and total hang time WOD 2: 7:00 AMRAP 5/5 Dumbbell lunges (45s/30s) [...]
Warm-up: 5:00 of related tissue work, then 2 Sets of 5/5 PVC figure 8's 20 PVC overhead squats Strength: EMOM For 6:00 Min 1: 10 DB bench press Min 2: 10 Good mornings EMOM for 6:00 Min 1: 7-10 Strict T2B Min 2: 3/3 DB snatch WOD: 9:00 Time Cap For Total reps, work the ladder 2-4-6-8-10-8-6-4-2.... [...]
Today is a Recovery Day for the Program!
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 [...]
