Warm Up/Skill 10-15 min Calf/Ankle/Foot focused mobility 10 Lateral jumps to 45# plate 10 Lateral jumps to two 45# plate 10 Lateral Jumps to three 45# plate *Goal is not to jump OVER the plates, but to jump on and off as quickly and effectively as possible. Working to stay low in your landing position [...]
Warm Up/Skill PVC Pipe pass through 3x5 (bring hands 1 inch after each set of 5) Scap pull up x 10 Strict kip x 10 Kip Swing x 10 Kip swing with knee to chest x 10 + WOD 8 Rounds for total reps 15 sec: Kipping Pull-ups (glide or butterfly) 15 sec: rest 15 [...]
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! + WOD: 3 Rnds 40 Abmat Sit ups 40ft Front rack walking lunge, 95/135 40ft HS walk *Sub 5 wall walks [...]
Warm Up/Skill 10 min Amrap (for quality) 40ft KB Waiter Carry (L) 40ft KB Waiter Carry (R) 10 Shoulder taps in high push up position 20 Sec Side plank (L) 20 Sec Side plank (R) + WOD 6 sets @ HIGH effort 25 DU 20 Sec AD @ 100% 25 DU rest 1 min *Today’s [...]
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 For time: 50 GHD Sit ups [...]
Warm Up/Skill: 10-15 min Calf/Ankle/Foot focused mobility 10 rebounding jumps to 45# plate 10 rebounding jumps to two 45# plate 10 rebounding Jumps to three 45# plate + WOD: 10 min amrap 10 Wall Ball, 14/20# 10 Burpee 10 Box Jump, 16/20” *Goal should be to rebound on the box jumps; hence the short box [...]
Warm Up/Skill: PVC Pipe pass through 3x5 (bring hands 1 inch after each set of 5) Scap pull up x 10 Strict kip x 10 Kip Swing x 10 Kip swing with knee to chest x 10 + WOD: 6 Rounds for total reps 15 sec: Kipping Pull-ups (glide or butterfly) 15 sec: rest 15 [...]
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 WOD: For time 1200m run 63 KBS, 16/24kg 36 kipping pull ups Strength/Accessory: 5 Sets A1. Rope Pull ups; 5 rope [...]
Warm up/Skill: 3 sets PVC pass through, 5 reps (Move hand width in each set) 20 sec Ring pec stretch Banded Tricep Stretch; 20/arm WOD: For time: 25 Parallette Push ups (one for each hand and one for the feet) 50 Wall Ball20/14# 25 Parallette Push ups 100 Du 25 Parallette Push ups 50 Wall [...]
