Warm Up: Row Intervals. :30 @ 80% Effort, :30 Rest X10 Core Work: Complete 4 Rounds For Perfection. Rest As Needed. 10 Arms Up Sorensen Lift N’ Hold. Hold For 3 Sec At The Top Of Every Lift. 10 Arms Up GHD Sit Ups. Hold For 3 Sec With Body Parallel To The Floor For [...]
Warm Up Complete 1 Round At An Easy Pace of: 400m Run 10 Box Step Ups 20 Walking Lunges 15 Air Squats 12 Box Jumps @ 20” Skill Plankfest Complete 3 Rounds For Perfection. Rest As Needed. 1 Min Plank 1 Min Side Plank 12 Plank Pike Ups On Rower WOD: Complete 5 Rounds For [...]
Today is a rest day for the program.
Warm Up: Complete 1 Round Easy Pace: 400m Run 20 Kneeling Banded Lat Pulls 10 Ring Rows 30m Straight Arm Overhead Dumbbell Walk 10 Push Ups 20 Plank Shoulder Taps Core Work: Complete 3 Rounds For Perfection. Rest As Needed. 15 Arms Up Sorensen Lift N’ Hold. Hold For 3 Seconds After Every Lift. 7 [...]
Warm Up 1 Round For Perfection: 5 Min Easy Spin Assault Bike 5 Wall Walks 20 Handstand Shoulder Shrugs. Walk Hands Further Away From Wall To Make Body More Parallel To Scale. 20 Handstand Shoulder Taps. Walk Hands Further Away From Wall To Make Body More Parallel To Scale. 10 Handstand Thigh Taps. Walk Hands [...]
Today is a rest day for the program.
Warm Up 1 Round At An Easy Pace: 20 Box Step Ups 20 Walking Lunges 20 Air Squats 20 PVC Pass Throughs 20 Kneeling Banded Lat Pulls Core Work: Sorensen Circuit 3 Rounds For Perfection. Rest As Needed. :30 Sorensen Hold 30 Sorensen Twists 30 Sorensen Wipers :30 Sorensen Hold WOD: 1 Round For Time [...]
Warm Up 1 Round For Perfection: 15 Burpees 15 Arm Circles :30 Pectoralis Stretch 30 Plank Shoulder Taps Core Work 3 Rounds For Perfection On Each Side: 15 Sec Side Plank 15 Side Plank Hip Taps 15 Side Plank Crunch Twist 15 Sec Side Plank Rest 15 Sec, Repeat On Other Side. WOD Complete 1 [...]
Warm Up Complete 1 Round For Perfection: 500m Row 10 Hollow Arch Kips 15 PVC Pass Through 4 Skin The Cat On Rings 7 Chest-To-Rings. Accumulate 7 Perfect Strict Reps. Jump If Needed. 7 Ring Dips. Complete Strict Reps. Use Band If Needed. Core Work: Complete 4 Rounds For Perfection: 15 GHD Sit Ups 16 [...]
Today is a rest day for the program.
Warm Up Complete 1 Round For Perfection: 500m Row 10 Hollow Arch Kips 15 PVC Pass Through 4 Skin The Cat On Rings 7 Chest-To-Rings. Accumulate 7 Perfect Strict Reps. Jump If Needed. 7 Ring Dips. Complete Strict Reps. Use Band If Needed. Core Work: Complete 4 Rounds For Perfection: 15 GHD Sit Ups 16 [...]
Warm Up: Complete 1 Round For Perfection: 5 Min Easy Spin Assault Bike 5 Wall Walks 20 Handstand Shoulder Shrugs. Walk Hands Further Away From Wall To Make Body More Parallel To Scale. 20 Handstand Shoulder Taps. Walk Hands Further Away From Wall To Make Body More Parallel To Scale. 10 Handstand Thigh Taps. Walk [...]
