Warm up: Run or Row200 Meters 15 Pogo Jumps :20/:20 Couch stretch :20 Over/under arm swings Strength: Deadlift: Work to a heavy triple Ring dips: 3 Seconds down, 1 up x failure x 4 Sets WOD: For Time 6-9-15-21 Reps of: Wall ball (20/14) Ring dips Wall ball sit ups (20/14) *Notes: Sprint! Recovery: Shoulders and Spine
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: Floor press: 12-10-10-10 Straight leg raises to hip up x 15 x 4 sets WOD: AMRAP in 5:00 10 Cal bike 10 Burpees 5/5 DB snatch (60/40) Rest 1:00 x 2-3 *Notes: Go hard on the burpees and snatch, [...]
Warm-up 2 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Strength: Split cleans: 4 Sets of 4 Reps WOD: With a continuous clock, max reps in 1:00 of each Hang clean (95/65) Front squat (95/65) Double unders Cal row Butterfly sit ups Rest 1:00 x 3 *Notes: [...]
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: 2 Sets 10 Air squats 10 Walking lunges 10 PVC pass throughs 10 Touch downs 250 Meter row Strength: Back rack box step up: 3 Sets of 4/4 L-sit: Acummulate max time in 5:00 WOD: 16:00 AMRAP 5 Shoot throughs with push up and dip 5/5 Back rack reverse lunges (135/95) 15 Pull ups Every 2:00 do 7 box [...]
Today is a Recovery Day for the Program!
Warm-up: 5:00 Of related tissue work, then 3 Sets of 10/10 Front to back leg kicks :30 Skin the cat floor stretch Strength: Take 10:00 to work up to a 1RM power clean Muscle up progressions and skill work for 5:00 (coach's choice) WOD 1: 1 Round For Time 50 Cal bike 30 Power cleans (75% of [...]
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 200 Meter run 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 [...]
