8am Endurance: Let have some fun and not just run1 Mile run2 Mile Row (3200m) 5 Mile Assault Bike9am Mobility 10am Workout:If you’d like to do this with a partner then just double the rep counts and split them however you’d like between the two of you. 21-15-9Hang Power Snatches 135/95 INT-115/85 BEG-95/65Pull Ups Or...Read More
Warm Up:2 Rounds: 2 min Run(600m)-Row-Bike8 Good Mornings with Empty Barbell1x Burgener Warm-Up with Empty Barbell 1 Turkish get-up, R-arm – you choose load 1 Turkish get-up, L-arm – you choose loadStrength/warm up for the heavy deadlifts in the wodTake 6 to 7 sets or about 15 minutes to warm up to the the weight...Read More
Warm Up:2 Rounds: 1 Min Run(200m)-Bike-Row 3 Pull-Ups or Ring Rows 6 Push-Ups 9 Air Squats12 Hang Power snatch with and empty barStrength12 Minutes Emom, Have your weights ready by your bar3 Hang power snatches (try to add weight as you go) Workout:For time: 50 Burpee Pull-ups INT-40 Reps/PU Progression BEG-30 Reps/Progression Rest 5 mins...Read More
Warm Up:6 Min Run(800m)-Bike-Row2 Rounds: 10 Lateral Lunges 10 Squat Therapy Reps 10 Good Mornings5 Broad Jumps or Box JumpsStrength:Back Squat … say what, we just did this yesterday. Surprise, different reps, different loads. Squats are good for you! Can you squat heavy on tired legs. Back squats, back to back, keep the body guessing!...Read More
Warm Up:5 min Bike or RowTHEN5 Rounds10m High Knees 10m Butt Kicks 6 Jumping Squats 6 Leg Swings Each Leg50m run (increase acceleration each time)Workout:Run: 10x 100m Rest as needed between efforts.–Coaches Notes–Find yourself a partner with this, maybe someone to help push you to REALLY sprint these out. What makes friendships stronger than a...Read More
Warm Up:5 min Run (800m)-Bike-RowTHEN2 Runds: 2 Turkish get-up Right Arm2 Turkish get-up Left Arm5-7 Pull-ups (chest-to-bar, chin-over-bar, or ring rows) 5-7 Toes-to-Bar Or Knee Raises Or Sit-Ups 1x Burgener warm-upWorkout:Teams of 2: 200 Wall Balls 20/14 150 AbMat Sit-ups 70 Ring Rows-FOR EVERYONE 50 Strict Ring Dips INT/BEG-Other Progression or Bench Dips 40 Push...Read More
8am EnduranceRun 1 mileRest 3 Minutes Run 800×2 Rest 3 minutes betweenRun 1 mile Miles should be faster than 5k pace.. 800’s should be faster pace than first mileOR Partner endurance 20 Rounds Row 45 secondstransition time 15 secondsPartner rows 45 seconds** Idea is to race your partner for to see who gets most meters...Read More
Warm Up:3 min Run (600m)-Bike-Row THEN3 Rounds: 8 Leg Swings Each Leg 5 Empty Bar Deadlifts 5 Empty Bar Hang Power Cleans5 Empty Bar Front Squats5 Empty Bar Shoulder Press(Strict Press)Workout:Clean & Jerk 3-3-3-3-3-3 Rest as needed between sets. You will have plenty of options for this workout. Biggest thing is going to be if...Read More
Warm Up:4 min Run(800m)-Row-Bike THEN3 Rounds: 100m Run (increase speed each round) 15m High Knees 15m Butt Kicks 10 Walking LungesWorkout:Your Choice Of:4 Mile Time Trial 5k Time Trial 20 Minutes of Running/Walking–Coaches Notes–DO. NOT. SKIP. CARDIO. DAY. Some of you are reading this and without even finishing reading the whole post are already putting...Read More
