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: "7/4/1776" 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 [...]
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: Depth reverse lunges x 5/5 x 4 Sets from the rack (Bar on back, standing on a 45 Lbs plate, reverse lunge) Hollow body snow angels x 12 Reps x 4 Sets WOD: 12:00 AMRAP 5/5 KB [...]
Warm-up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks Strength: Barbell complex (from the rack) without setting bar down 3 Snatch grip push press (Behind the neck) 2 Hang snatch pulls 1 Power snatch x 4 Sets WOD: With a Continuous clock :30 max reps of each Hang [...]
Warm-Up: 4x 6 Push-ups 12 Ring rows 30 Seconds double under practice Strength: EMOM for 12:00 Min 1: 3 Deadlifts Min 2: 10 Toes to rings WOD 1: "Mini Christine" 250 Meter row 6 Deadlift (bodyweight) 10 Box jumps (24"/20") x 3 For Time WOD 2: For Time 15 Toes to rings 50 Double-unders x 5 Recovery: [...]
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: 10 Prone snow angels 10/10 Active straight leg raises 50 Meter swim x 3 Sets Strength: Hang squat cleans: 5-3-3-2-2 WOD: For Total Rounds (135/95) Pick up where you left off for each AMRAP 1:00 AMRAP 1 Jerk 3 Hang squat cleans 5 Deadlift 1:00 Rest 2:00 AMRAP 2 Jerks 4 Hang squat cleans 6 Deadlift [...]
Today is a Recovery Day for the Program!
Warm-up: 400 Meter run Strength: 1 Set of 50 V-ups Dual KB deadlift high pulls: 5 Sets of 5 Reps WOD: 16:00 AMRAP Run 250 20 Kettlebell swings (53/35) Bike 20 Cal 20 Ball slams Recovery: Quads, Hips and Hamstrings
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.... [...]
