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 [...]
Warm-up: 10 Touch downs 10 Step bear crawl forwardand back 10 step ape crawl forward and back 10 step crab forwardand back 10 Push-ups Strength: Hang muscle snatch: 3 x 3 Sets Hang power snatch: 3 x 3 Sets Skill: 5:00 Peg board work, coachs's choice *If the facility doesn't have a peg board, work on rope climbing WOD: [...]
Warm-up: 2-5 Min of related tissue work, then: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute, then 2 sets of: Star Lunges x 10 per leg Toe Touches x 10 per leg Front to Back Leg Kicks x 10 per leg Strength: Deadlift Build to a 1RM over 5 Sets, rest [...]
Today is a Recovery Day for the Program!
MERRY CHRISTMAS!!! Warm-up: 7:00 of tissue work for full body then 400 meter run WOD: For Time, 25:00 Time Cap 50 Wall ball (20/14) 50 Ft. Single arm overhead KB lunge (50/35, right arm) 50 Kettlebell swings (50/35) 50 Ft. Single arm overhead KB lunge (50/35, left arm) 50 GHD sit ups 50 Ft. Single [...]
Warm up: 6:00 of any tissue work needed Workout: "12 Days of Christmas" For Time 1 Box jump (30"/24") 2 Front squats (95/65) 3 Push Press (95/65) 4 Deadlift high pulls (95/65) 5 Hang cleans (95/65) 6/6 Lateral bar hops 7 Ring dips 8 Pull-ups 9 Toes to bar 10 Push ups 11 Up/downs 12 [...]
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: Build do a 5RM deadlift WOD: EMOM for 20:00 Min 1: 7 Power cleans (moderate) Min 2: Max rep pull ups in :30 Min 3: Max rep dips in :30 Min 4: Max cal bike, row, or ski in [...]
Warm-up 2 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Strength: 10:00 To build to a 3RM back squat WOD: For Time 60 Double unders 15/15 Overhead plate lunges (45/25) 15 up/downs to plate overhead x 4 Recovery: Quads, Hips and Hamstrings
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 Work: 40 Seconds of work 20 second rest x 5 sets Floor press (115/75) Kettlebell swing (53/35) Sit ups WOD: Each Round for time 200 Meter run 10 Hang cleans [...]
Warm-up: 2 Sets 10 Air squats 10 Walking lunges 10 PVC pass throughs 10 Touch downs 250 Meter row Strength: Every 2:00 x 5 sets, build to max weight 3 Weighted pull ups + 3 Thrusters WOD: 15:00 AMRAP 15 Box jumps (24"/20") 15 Cal row 15 Pull ups Recovery: Shoulders and Spine
Today is a Recovery Day for the Program!
Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Strength: EMOM for 8:00 Min 1: 3 Snatch Min 2: :30 Max rep GHD sit ups WOD: 20:00 AMRAP 0-5:00 5 Power snatch (155/110) 5 Box jump (24"/20") 5:00-10:00 7 Squat cleans (155/110) 7 Muscle-ups 10:00-15:00 5 Power snatch (155/110) 5 Box [...]
