Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under Strength: Every 2:00, 30 Double unders + 6 Back squats x 4 Sets WOD 1: For Time 10 Power cleans (70%) 50 Air squats x 3 Rounds WOD 2: For Time 10 Ring dips 50 Sit-ups x 3 Rounds [...]
Warm-up: 3 Sets Run or Row 400 Meters 15 PVC Good mornings 20 PVC Pass Throughs 10/10 Up and Over the Fence Strength: Every 90 Seconds Bench press, 4-6-8-10 Reps Every 90 Seconds 3 Weighted pull ups x 4 Sets WOD: Each Round for time 400 Meter row 400 Meter run 20 Push ups 30 Pull ups Rest as [...]
Warm-up: 5:00 Tissue work for calves and lats Strength: Weighted pull ups: 5-5-3-3-3 WOD: For Time, 24:00 Time Cap 200m run 21 Box jump overs (Can touch box, 24"/20") 21 Pull ups 21 Dball over shoulder (100/70) *If not completed at 8 mins start 400 m run 400m Run 15 Box jump overs 15 Chest to [...]
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 Strength: 7/7 Single arm KB lawn mowers x 4 sets WOD: "DT" Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps *Coach's Notes: If needed, scale weight [...]
Warm-up: 5:00 Tissue work for hips/shoulders WOD: 1min. max row 1min. max sit ups 1min. max box jump overs 2min. max toes 2 bar or v-ups 2min. max kettlebell swings (53/35) 3min. max row 3min. max sit ups 3min. max push ups 4min. max row 4min. max toes 2 bar or v-ups 4min. burpee box [...]
Warm-up: 2 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Strength: 12:00 (8 Sets) Every 90 secs 2/2 DB or KB snatch , build over the course of the time WOD: For Time 800 Meter run 30 Dead Ball slams (heavy) 600 Meter run 30 Ring Dips 400 [...]
Warm-up: 5:00 Tissue work for hips/shoulders Strength: (15:00, 10 Sets) Every 90 secs 1 Front squat , build over the course of the time until 1RM towards the end. WOD: 20:00 AMRAP 25-ft. Front rack walking lunge (95/65) 8 Turkish get ups (53/35) 25-ft. Front rack walking lunge 8 Chest-to-bar pull-ups *Coach's Notes: Long workout, be [...]
Warm-up: 5:00 of tissue work, coach's choice Then... 250 Meter row 10 PVC pass throughs Strength: (15:00, 10 Sets) Every 90 secs 1 Clean and Jerk , build over the course of the time until 1RM towards the end. WOD: 12:00 AMRAP 15 Cal row 10 Strict Handstand push ups 10 Hang cleans (65-70% of todays [...]
Today is a Recovery Day for the Program!
Warm-up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope Strength: 1. L-sit rope climb: 4 sets of 1 2. Sled drag, push back: 4 sets building x 15 Yard drag, 15 yard push back WOD: Continuous clock, Get as far as possible From 0-3:00 2 Rounds of: [...]
Warm-up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks WOD: 30:00 To Get as Far as Possible up the ladder Reps of 10-20-30-40-50....... Overhead plate lunge (45/25) Cal ski Hang snatch (95/65) Toe to bar *200 Meter run after each round **Notes: If no ski erg, use a rower. [...]
