Warm up/prep: 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! + WOD: For time: 10 Muscle Up 30 Cal ab 10 Muscle Up *rest 3 min 3 Rounds 75 ft Overhead [...]
Warm up/prep: 2 sets PVC Pass Through; 10 reps Hand Stand Hold; 20 sec Dumbbell Pull Over; 10 reps Dumbbell Press; 10 reps Wall Squat; 10 reps Goblet Squat; 3x5 + WOD: For time: 5 Rounds 20 Wall ball; 14/20 15 Pull ups 10 Burpee box jumps; 20/24" + Strength/Supplementary A1. Seated hammer curls; 14 [...]
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Swimming Running Biking
Warm up/prep: 3 Rounds 10 Shoulder taps (wall/freestanding) 10 Hollow rocks + WOD: For Time 100ft hs walk 50 cal row 80 ft hsw 40 cal row 60ft hsw 30 cal row 40ft hsw 20 cal row 20ft hsw 10 cal row + Strength/Supplemental: A. Single arm DB OHS; 10 reps x4/side; rest 1 min
Warm up/prep: 2 sets PVC Pass Through; 10 reps Hand Stand Hold; 20 sec DB Press; 10 reps Wall Squat; 10 reps Goblet Squat; 3x5 + WOD: for time: 50 Toes to bar 25 Dumbbell Power Clean; 35/50# 50 Chest to bar Pull Up 30 alt Dumbbell snatch; 35/50# + Strength/Supplemental: Ring Support Hold; reverse tabata 10:20 x [...]
Skill: 10 min Accumulate max height box jump + WOD: 24 min emom min 1: 100m run min 2: 50' burpee broad jump min 3: 40 sec row @ 85% min 4: 50' front rack walking lunges; 35/50# + Strength/Supplemental: Cossack Squats; 10 slow controlled reps x 4; rest 90 sec
Today is a rest day for the program!
Warm up/prep: 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! + WOD: For time: 20 Rope climbs 100 Hand release push ups 50 Bar facing burpees 75 Cals assault bike
Warm up/prep: 2 sets PVC Pass Through; 10 reps Hand Stand Hold; 20 sec DB Pull Over; 10 reps DB Press; 10 reps Wall Squat; 10 reps Goblet Squat; 3x5 + WOD: For time: 50 Pull up 75 Russian kb swing 53/72# 50 Chest To Bar 75 Russian kb swing 53/72# 50 GHD sit up [...]
Today is a rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming
Warm up/prep: A. Strict press; 1rm + WOD: 3 Rounds 400m run 22 Kipping hspu 50ft DB Front rack walking lunge; 35/50# + Strength/Supplemental: A. Single arm DB OHS; 10 reps x3/side; rest 1 min
Warm up/prep: 2 sets PVC Pass Through; 10 reps Hand Stand Hold; 20 sec DB Pull Over; 10 reps DB Press; 10 reps Wall Squat; 10 reps Goblet Squat; 3x5 + WOD: 3 Rounds 15 Hang squat snatch; 55/75# 30 Toes To Bar 15 Hang squat clean; 55/75# 60 Double Under + Strength/Supplemental: Forward Lean [...]
