Warm Up/ Skill: Rebounding hurdle/box hops 4-6 consecutive jumps pulling knees up as high as possible and minimizing ground contact time 5 sets; rest as needed + WOD: 3 min amrap 12 cal row 6 lateral burpee box jump over, 20/24" rest 1 min x 3 + Strength/Supplemental: Cossack Squats; 10 slow controlled reps x [...]
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: 20 min amrap 3 Strict MU 6 Burpee box jump over, 24/30" 12 Cal row
Warm up/prep: 2 sets PVC PT; 10 reps HS Hold; 20 sec DB Pull Over; 10 reps DB Press; 10 reps Wall Squat; 10 reps Goblet Squat; 3x5 + WOD: Assault bike 15 seconds @100% rest 45 sec 15 seconds burpees rest 45 sec 15 seconds row @ 100% rest 45 sec 15 seconds DB [...]
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming
Warm up/prep: A. Strict press; 3rm + WOD: 21-15-9 Kipping hspu Burpees + Strength/Supplemental: A. Strict Pull Up; 50 reps completed in doubles
Warm up/prep: 3 sets 10 Shoulder taps Bottoms up kb overhead carry; 40ft/arm + WOD: For time 100' hs walk 50 ghd sit up 100' hs walk + Strength/Supplemental: Belly to wall hs hold; 30 of work :30 of rest x 10
Skill Strict controlled kip; 30 reps + WOD: 5 Rounds 12 CTB 50 DU 6 Hang PC; 105/155# + Strength/Supplemental: Face pulls; 100 Reps PVC Pass through; 50 reps
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: 5 Rounds 18 TTB 50 Double unders rest as needed 21-15-9 Push Jerk; 95/135# CTB
Warm up/prep: 2 sets PVC PT; 10 reps HS Hold; 20 sec DB Pull Over; 10 reps DB Press; 10 reps Wall Squat; 10 reps Goblet Squat; 3x5 + WOD: Assault bike 15 seconds @100% rest 45 sec 15 seconds burpees rest 45 sec 15 seconds row @ 100% rest 45 sec 15 seconds DB [...]
Today is a rest day for the program!
