Warm Up/Skill 10 min emom Min 1: Bar MU transition from box *Focus on elbow speed and fluidness of the turn over Min 2: Candle Stick Roll; 3 reps + WOD 9-6-3 Bar MU Box jump; 30/36" (*Scale to a lower height if need be, challenge yourself though!) 18-12-6 GHD Sit ups + Supplemental/Strength Work [...]
Warm Up/Skill PVC Pass through x 15 reps (move grip in every 5 reps) + 10 min front rack mobility + 10 sec HS Hold (wall or free standing) 5 push up 20 sec HS Hold (wall or free standing) 5 push up rest 1 min x 2 + WOD 4 Rounds 400m run Amrap [...]
Warm up/Skill 3 sets 10 active arch hold on bar 5 controlled kip swings 5 kip swing (hips added) 3 kip swing with knee to chest Rest 60 sec WOD 8 min amrap 12 t2b 12 burpee 12 Cal AB Strength work 14 min Odd-neutral grip ring pull ups; 5-7 Even- Hollow hold; 30 sec
REST DAY - Yoga and mobility - 20min+ mobility around trouble areas.
Skill Practice: Take 15-20 and work on a skill component from earlier in the week. These sets shouldn't be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns! + For time 3 Rounds 10 Bar MU 15 Kipping hspu 20 burpee box jump over, 20/24" rest 5 min 4 [...]
Warm Up/Skill 10 min Amrap (for quality) 20 sec wall facing hs hold 5 Single arm (R) KB OHS, light load 5 Single arm (L) KB OHS, light load 5 scap pull ups 20 sec active arch hold from pull up bar + 12 min amrap 10 KB Snatch; 16/24k (alternating every 5) 10 T2B [...]
Today is a rest day for the program!
Warm Up/Skill Forward Roll; 20ft x 2 Backward Roll; 20ft x 2 Dive Roll; 20ft x 2 Quick Roll x3; x 2 Forward Roll into bear crawl; 20ft x 2 Backward Roll in Crab walk; 20ft x 2 Cartwheel to forward roll to opposite cartwheel; x 2 + WOD 10 Rounds 10 Ring push [...]
Warm Up/Skill 10-15 min Calf/hamstring mobility + 3 Sets Pistol squat to box (focus on controlling the decent); 5/leg Rest as needed Wall sit w/ band around knees; 30 sec Rest as needed + WOD For time 50 Alternating pistol squat 50 wall ball, 14/20# 50 burpee 50 box jump over, 20/24" + Supplemental/Strength Work [...]
Warm Up/Skill 12 min emom Min 1: 10 Controlled kip swing Min 2: 3 Candle stick roll Min 3: 30 sec hollow hold + WOD "Helen" 3 rds 400m run 21 KB Swing (american style), 16/24k 12 kipping pull ups *Classic CF benchmark! Run hard! + Supplemental/Strength Work 5 sets Weighted Hollow hold (5-10lb plate [...]
Today is a rest day for the program!
Skill Practice: Take 15-20 and work on a skill component from earlier in the week. These sets shouldn't be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns! + For time: 3 Rounds 100ft OH walking lunge, 95/135# 50ft HS walk 7 Muscle up Rest 3 min For time: 50 [...]
