Endurance: 100 Cals on Row Workout: 5 sets: 10 Overhead squat @65/95# unbroken 20 Wall balls unbroken 40 Double unders unbroken Rest 2 mins Workout: 3 Rounds for time: 30 Pull ups 400m Run Burnout: 50 Toes to bar
Strength: 4 Sets Barbell Bent over rows x10 rest 30 -60s Dumbbell rev flys x10 rest as needed last set is a burnout 4 Sets Seated cable rows x10 rest 30-60s Supinated grip pull ups x10 rest as needed last set is a burnout 3 Sets Straight bar dips x10-15 rest 30-60s Band push downs [...]
Warm-up: 2x 8 x Over/under arms 8 x Arm circles each direction 8 x Barbell Overhead presses then 3 minutes of running in place jump rope Strength: Strict Press Spend 15 minutes working up to a single rep max 6 sets as follows increasing weight until failure 3 -2 – 2 – 1 – 1 [...]
If you are missing a piece of equipment, click here for Josh's substitution list Today is a rest day!
If you are missing a piece of equipment, click here for a Josh's substitution list Run: 4 miles WOD: For time Sled pull 50' hand over hand with rope Push sled 50' 50 Push-ups x 5 Post your scores to the Whiteboard.
Optional conditioning: Running 1,000m x3 full recovery between
Strength: 2" Deficit DL 3x3 EMOM: Every 2 min x10 1 - 10 Cal Row + 15 Chest to bar Pull Ups 2 - 10 Cal Row + 15 Burpees over erg Accessory Strength: 800 Meter sled drag
If you are missing a piece of equipment, click here for a Josh's substitution list Today is a rest day for the program!
If you are missing a piece of equipment, click here for Josh's substitution list Strength: Power clean and jerk Complete 5 Sets of 3 Reps WOD: For time 1K row 50 Cal bike 100 Air squats 30 Power cleans 225/155# Accessory work: 3 sets 10 One arm dumbbell row 10 Lat pull downs 10 Glute ham [...]
Today is an active rest day for the program! 45 mins of one of the following: Rowing Biking Running Swimming
CONDITIONING 5 Sets 45 sec hard run 3 min 15 sec walk (4 min total each set)
30 mins of Easy Movement –Your choice *Flush Soreness Out