Warm-Up
3x
10 Touch downs
10 Step bear crawl forward and back
10 step ape crawl forward and back
10 step crab forward and back
10 Push-ups

Strength:
Bench Press: 5 x 3 @ 90% of 2RM
*Warm up as follows: 5 @ 60% – 4 @ 70% – 2 @ 80%

OCR WOD:
5 rounds for reps of:
:30 Max Handstand Pushups
:30 Rest
:30 Max Strict Pull-ups
:30 Rest
*Record total HSPU and total pull-ups

OCR Challenge:
800m Farmers Carry, every time you put the bells downs 5 burpees

Mobility:
Shoulders and Hamstrings

Warm-up:
2 x 100 run, rest 1:1
5:00 – Easy run add in skills and drills of choice, and high kicks and Carioca
Run: 3 – 6 x (1200m – 1000m), rest for 1/2 the time it takes on each interval, perform until pace or form deteriorates
*Hold pace with 5-7seconds on each split
*Example 1200m takes 6:00, rest 3:00, then 1000m takes 5:00, rest 2:30

Cooldown:
4:00 easy pace
Couch Stretch 2:00 / side

Mobility:
Quads, Hips and Hamstrings

Warm-up
3 Sets
12 Air squats
12 KB/DB Deadllifts, light
12 KB gobelet squats, light
6 Box jumps

Strength:
Front Squat: 20 minutes to find a 2RM
*Warm up to 70% of 1 RM

OCR WOD:
4 rounds for time of:
5 Deadlifts @ 80% of 2 RM
10 Burpee Box Jumps 24/20
*Resetting every DL rep recommended
*Step down from box

Cooldown:
2:00 Anchored straight leg raise to hip up
2 minutes active pigeon pose

Warm-up:
2 x 100 run in place jump rope
5:00 – Easy run add in skills and drills of choice, high skip and cross overs
Run: sprint :20, rest or recovery jog :60 between each interval, perform until pace or form deteriorates
*Recommended range 8 – 20 repeats
*Hold distance

Strength:

10/10 Kettlebell pull throughs x 5 Sets, rest as needed

Cooldown
4:00 easy pace

Recovery:
Quads, Hips and Hamstrings

Warm-up:
3 Sets
8 Touchdowns
8 Pull-ups
8 Hollow rocks
:30 run in place jump ropes

then

400m run

Strength:
1 Rep Max Weighted Pull-Up
5-5-3-3-1-1-1 progressively adding weight until max

OCR WOD:For Time
50 Wall ball sit-ups 20/14#
1 mile Run
4:00 Accumulated Hollow Rock
1 mile Run
50 Wall ball sit-ups 20/14#

Cooldown:
Ape crawl 10 steps forward and back

Recovery:
Shoulders and Spine

Warm-up:

2 x 100 run in place jump rope

5:00 – Easy run add in skills and drills of choice, high skip and carioca

Run: 10K 80% Race Pace, trail preferred

Cooldown

4:00 easy pace

Recovery:

Quads, Hips and Hamstrings

Today is a rest day!

Rest Day Recovery