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: 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 arm overhead [...]
Warm up: 6:00 of any tissue work needed Workout: For Time 50 Box jump (30"/24") 50 Front squats (95/65) 50 Push Press (95/65) 50 Deadlift high pulls (95/65) 50 Hang cleans (95/65) 50 Ring dips 50 Pull-ups 50 Toes to bar 50 Push ups 50 Up/downs 50 Cal row Recovery: Shoulders and Hamstrings
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
Today is a Recovery Day for the Program!
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
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 [...]
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: [...]
