If you are missing a piece of equipment, click here for Josh's substitution list. WOD: For time 3 Rounds 21 Deadlifts 315/225# 15 Box jump overs 36/30” 9 Strict handstand push-ups, 3 reds Endurance: 2 Mile run 35/20 Ruck 2K ski 2 Mile run 35/20 Ruck Post your scores to the Whiteboard.
If you are missing a piece of equipment, click here for a Josh's substitution list Today is a rest day for the program!
Strength Push Press: 2 reps EMOM x 10 mins; Build in weight; use blocks if possible. WOD: For Time: 30 med ball over a shoulder height bar @ heaviest ball as possible Rest 5 mins WOD: For Time: 30 Push press @65# 10 HSPUS (scale do off of a box; knees on box hands on [...]
Body Work: 1) Front Squats: 4x10 2) 4 Sets Bulgarian split squat x10 each leg Rest 30-60 Seconds Wall Sit x60 seconds Rest as needed 3) 3 sets Peterson step ups x10 Rest 60 Seconds FINISHER 2 sets Banded march x5 Minutes Rest 3 Minutes
WARM UP 3/4 – 1 mile easy working progressively to highest possible cadence (not speed). 4-6 x :20 hard (progressive)/:40 easy. Then, 2x 10x High Kicks, opposite hand to opposite leg 10x Up and over the fence 10x/leg Hand clasped behind head walking lunges Choose ONE of the following Sports… Run: 400m repeats, recovery jog [...]
If you are missing a piece of equipment, click here for Josh's substitution list. WOD 1: For time 5 Rounds 20 Wall balls 30/20# ball 10 Hang cleans Each round change weight **135/95-155/110-185/135-205/145-225/155 WOD 2: For time 21 Sandbag cleans 200/140# 9 Legless rope climbs Rest 6 Minutes WOD 3: For time 9 Legless rope climbs [...]
If you are missing a piece of equipment, click here for a Josh's substitution list WOD 1: For time 50 Cal bike 30 Sand bag cleans 150/100# 50 Cal bike Rest 20 Minutes WOD 2: For time 50 Cal row 30 Squat clean thrusters 185/135# 50 Cal row Rest 20 Minutes WOD 3: For time 50 [...]
Strength: Front Squats: 6 sets of 3 @80% of max Rest as needed Endurance: Air Dyne: 10 min max cals Workout: 10 Rounds For Time: 5 Back squats @ 100-155# 30 Double unders (scale 150 singles) Rest 5 mins 5 Rounds For Time: 10 GHDs 30m Sled drag or pull or push (Alternative: Farmers walk [...]
Body Work: 1) 4 Sets Bench press x10 **Rest 30-60 Seconds Dumbbell Flys x10 4 Sets DB Lateral raises x10-12 DB Upright rows x10-12 DB Arnold press x10-12 **Rest as needed 3) 3 Sets Preacher curls x10-15 Rest 90 Seconds FINISHER 2 Sets 10-9-8-7-6-5-4-3-2-1 Row Cals 1-2-3-4-5-6-7-8-9-10 DB Burpee box step overs (between 30-50lb db's) [...]
Warm-Up: 2 Rounds: :30 forward / :30 backward arm circles. 3x upward down dog. 10 kip swings off pull-up bar. 10 sit-ups. 5 Burpees. *Move through it at your own pace this is a warm up Strength: Pull-Ups for Strength Complete 3 sets of maximum pull-ups in :60sec 3 minutes rest in between, scale pull-ups [...]
Welcome to the CLB Super Strength Unicorn Program! Click here to read an article on how to post a workout to the whiteboard and also where to find the feed. Click here to access our private Facebook group. Warm Up: Run 400 meters then…3 Rounds of: 20 Band pull aparts 20 Pass throughs 10 Slow [...]
Welcome to the CLB Jacked Unicorn Program! Click here to read an article on how to post a workout to the whiteboard and also where to find the feed. Click here to access our private Facebook group. Warm Up: Run 400 meters then…3 Rounds of: 20 Band pull aparts 20 Pass throughs 10 Slow and [...]