Warm up/prep: 2 sets PVC PT; 10 reps HS Hold; 20 sec DB Pull Over; 10 reps DB Press; 10 reps + WOD: For time 25 Cal row 5 RC 20 Cal row 4 RC 15 Cal row 3 RC 10 Cal row 2 RC 5 Cal row 1 leggless RC + Strength/Supplemental: A. Feet [...]
Today is an active rest day for the program! 45 Mins of one of the following: Biking Running Rowing Swimming
Warm up/prep: A. Wght'd Ring dip; 5x3 B. Wght'd ring pull up; 3, 3, 3, 3, 3; rest 2 min + WOD: 3 Rounds 6 MU 10 Burpees 15 TTB + Strength/Supplemental: 5 sets A. Banded lat pull down; 5x12 B. Single arm DB Row; 8/arm x 4
Warm up/prep: A. Wght'd Pistol; 3 reps/leg x6 sets; rest as needed -or- A. Pistol squat @ 32x1; 5/leg x4 + WOD: 30-20-10 pistol squats 21-15-9 box jump; 20/24" + Strength/Supplemental: A. Bulgarian split squat; 6/leg x 5 B. Front rack step up; 6/leg x 5
Warm up/prep: 3 sets PVC PT; 10 reps Scap Pull up; 15, 10, 5 Hollow Rock; 10 reps + 10 Controlled kip 5 Kip swing 3 power kip swing *repeat as needed + WOD: 10 min 7 kipping pull up +5 chest to bar pull up + 10 min EMOM 2-5; False grip strict pull up [...]
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: Regional Event 1 For time 1200m run 12 Rounds 4 strict hspu 8 CTB 12 Air squats *Use vest [...]
Warm up/prep 2 sets PVC PT; 10 reps HS Hold; 20 sec DB Pull Over; 10 reps DB Press; 10 reps + WOD: 10 min amrap 1 rope climb 20 shoulder taps (free standing or against wall) 20 hollow rocks + Strength/Supplemental: A. Seated DB Press; 5x4 B. Banded Tri Extension; 4x25
Today is a rest day for the program!
Warm up/prep 2 sets Ring Pec stretch; 20 sec Dead hang from pull up bar; 20 sec Scap Pull Up; 10, 5 + Power kip on ring; 3x5 + 20 min otm 2 negative MU+2 MU + Strength/Supplemental: 5 sets A. Ring dip + Support hold; 5+20 sec x 10; rest 90 sec B. False [...]
Warm up/prep 3 sets Candle stick role to pistol; 3/leg Shrimp squat; 5/leg + Ankle mobility; 10 min + WOD: 4 Rounds 400m run 20 alt pistol squats + Strength/Supplemental: A. Wght;d pistol hold w/15lb plate a counter balance; 30 sec sec/side x5; rest 2 min B. Front rack step up; 8/leg x 5
Warm up/prep 3 sets PVC PT; 10 reps Scap Pull up; 15, 10, 5 Hollow Rock; 10 reps + 10 Controlled kip 5 Kip swing 3 power kip swing *repeat as needed + WOD 10 min EMOM 5 kipping pull up+3 CTB Pull up + 10 min EMOM 3-4 Strict CTB Pull up + Strength/Supplemental: [...]
