By | June 26th, 2017|Obstacle Racing, Wods|

Run: 1/4 – 1/2 mile easy working to just over Goal Time Trial cadence. Immediately into 3 x 200 @ Goal Time Trial pace + / 400 easy focusing on efficient cadence. Then,2x 10x Single leg toe touches 5x/leg Star lunge, walking lunge extend arm overhead on twist 5x/leg Side lunge Run: 1,2,3 or 4 x [...]

By | June 26th, 2017|Obstacle Racing, Wods|

WARM UP 2:00 Jump Rope Then 3x 5x Box Jump 5x Downward Dog to Upward Dog 5x Strict Pull Up 2/side Lizard pose with a twist to the up knee Strength: Kettlebell Front Squat 3 rounds of Max FS in :20 @ 65% of 2RM, Rest 2:30 *Move the weight fast and with locked in [...]

By | June 21st, 2017|Obstacle Racing, Wods|

WARM UP: 3x 30ft (10m) Crab Walk 30ft (10m) Bear Crawl 5x Downward Dog to Upward Dog 10x Passthroughs (Weighted if able @ 2.5-5lb/1.25-2.5kg) Strength: *no strength today WOD: For time: 2K Row 40 Russian Kettlebell Swings 70/53# 80 Toes to Bar or max in 4 minutes 40 Russian Kettlebell Swings 70/53# 2K Row *30min [...]

By | June 21st, 2017|Obstacle Racing, Wods|

WARM UP: Run –  1-1.5 miles easy w/ working progressively to highest possible cadence (not speed). 6-10 x :20 hard (progressive each set)/:40 easy. Then, 2x 10x Inch worms 10x Hip Hurdles aka Over fence 10x Lunge with twist then Choose ONE of the following Sports… Bike: 3:00 repeats, rest 1:30, perform until pace or [...]

By | June 21st, 2017|Obstacle Racing, Wods|

WARM UP: 3x 250m Row or 200m Run 10x Kettlebell Goblet Squat – Light 10x Push Ups 10x Behind-the-Neck Band Pull Apart 5x Plow Pose Strength: Deadlift 5 sets of 3 @ 85% of 3RM WOD: 3 rounds for time of: 20 Walking Lunge Steps with overhead weight plate 45/25# :60 Max Push-Ups 20 Walking [...]

By | June 21st, 2017|Obstacle Racing, Wods|

Warm up: 2x 10x Single leg toe touches 5x/leg Star lunge, walking lunge extend arm overhead on twist 5x/leg Side lunge 5:00 - Easy run add in skills and drills of choice, high skip and crossovers Run: 1 Mile TT, Rest 5min, 4 Mile Tempo Pace @ 30-45sec/mile from 1 Mile TT *Hold form and [...]

By | June 20th, 2017|Obstacle Racing, Wods|

Warm Up: 3:00 of light row, then 3 x 10 Air squats 5 burpees wall practice if available Strength: Box Back Squat 3 rounds of :15 Max BBS @ 60% of 2RM , R 2:00 *Move the weight fast and with sound technique OCR Conditioning EMOM for 10minutes of: 6 Overhead Plate Lunges 45/25# 6 [...]

By | June 19th, 2017|Obstacle Racing, Wods|

Warm up: 2x 10x High Kicks, opposite hand to opposite leg 10x Up and over the fence 10x/leg Hand clasped behind head walking lunges 5:00 - Easy run add in skills and drills of choice, high skip and crossovers   Run: 600m repeats, rest 2:30, perform until pace or form deteriorates *Recommended range 3 – [...]

By | June 12th, 2017|Obstacle Racing, Wods|

Warm up: 2x 10x Inch worms 10x Hip Hurdles aka Over fence 10x Lunge with twist then 5:00 - Easy run Run: 1 – 4 x (4 x 200m, Rest :60), perform until pace or form deteriorates, rest 2:00 after first set *Hold splits within 2-3 seconds *Select number of sets (1 - 4) based [...]