By | April 27th, 2017|Obstacle Racing, Wods|

Warm Up: 400-800m easy while building working to just over Goal Time Trial Cadence then 2x 10x Single leg toe touches 5x/leg Star lunge, walking lunge extend arm overhead on twist 5x/leg Side lunge x 10/leg Forward Alternating Foot Pulls + 25m run out. Walk back. Run: 7 Mile Tempo Run with 10 burpees every [...]

By | April 27th, 2017|Obstacle Racing, Wods|

Warm-Up: 2 rounds: :60 pigeon pose off 20′ box. 5 4-point squats. 10 PVC OHS. 10 Cherry pickers forward and backward. 5 Burpees. 5 squat jumps. 200m Run. Strength: Toes to Bar EMOM for 9 minutes of: 8 Toes to Bar Conditioning: For time: 800m Run 30 Deadlifts 60% of 1RM 30 Over The Bar [...]

By | April 27th, 2017|Obstacle Racing, Wods|

Run Warm Up 1k-1500m easy while working progressively to highest possible cadence. then 3x 10/10/10 Ball of Foot Hops w/forward lean (1 set = 10x hops in place. 10x leaning & moving forward + 10x hops in place. 10x leaning & moving forward + 10x hops in place. 10x leaning & moving forward + run [...]

By | April 27th, 2017|Obstacle Racing, Wods|

Warm-Up: 2 rounds: 3 upward/downward dog. 10 touch downs. 10 arm swings over unders. 3 burpees. 3 renegade rows per arm at weight of choice. :60 double under practice. Strength: Dumbbell Bench Press 2 – 2 – 2 – 2 – 2 *Warm up sets as follows (based off 3RM performed 2 weeks ago) 5 [...]

By | April 27th, 2017|Obstacle Racing, Wods|

Run Warm Up 1500m-2k easy while working progressively to highest possible Cadence then 2x 10x Inch worms 10x Hip Hurdles aka Over fence 10x Lunge with twist 3x 10 Ball of Foot Hops - Static w/25m run out. Walk back. Run: 2 x (6:00 – 4:00 – 2:00), Rest (3:00 – 2:00 – 1:00), Perform [...]

By | April 27th, 2017|Obstacle Racing, Wods|

Warm-Up: 2 rounds: :60 hips from plank per side. 5 broad jump to two air squats. 10 leg swings forward and side. 5 front squats with BB. 5 dips. 150m row. Strength: Back Squat 6 x 3 @ 90% of 2 RM *Warm up as follows 10 @ 50% – 5 @ 60% – 5 [...]

By | April 25th, 2017|Obstacle Racing, Wods|

Warm-Up 7:00 - Easy run add in skills and drills of choice, high skip and cross overs Choose ONE of the following Sports… Swim: 1K TT, Rest 10 minutes and then 1K @ 85% of 1K TT Pace Bike: 10K TT, Rest 10 minutes and then 15K @ 85% of 10K TT Pace Row: 5K [...]

By | April 25th, 2017|Obstacle Racing, Wods|

Warm-Up 3x 15 push-ups 10 bar thrusters 250m row OCR STRENGTH: Floor Press EMOM for 10minutes of: 2 Floor Press @ 65% of 1 RM OCR WOD: For time: 600m Row 15 Thrusters 135/95# 400m Row 12 Thrusters 135/95# 200m Row 9 Thrusters 135/95# *10min time cap *scale thruster as needed to go unbroken OCR [...]

By | April 24th, 2017|Obstacle Racing, Wods|

Warm-up 7:00 - Easy run add in skills and drills of choice, high skip and cross overs Run: 5:00 repeats, rest 2:30, perform until pace or form deteriorates *Recommended range 3 – 8 interval sets, pick a number based on your goals and how you feel today. Sprint less, Beast more… * Run should be [...]

By | April 23rd, 2017|Obstacle Racing, Wods|

Warm-up 3 x 10 Touchdowns 10 light RKBS 200m run 5 pull-ups OCR STRENGTH: Max Effort 1 rep max Push Jerk Work up to a 1 RM gradually increasing weight each set, 2 minutes between heavier efforts 5-5-3-3-1-1-1 until max OCR WOD: AMRAP in 20 minutes of: 21 RKB Swings 70/53# 600m Run 15/9 Strict [...]