Warm-up:
Dynamic Stretching
10min Easy Run
WOD:
3 Rounds:
1:30min Fast Pace
3min Easy Pace
15sec Rest
15sec Jumping Air Squats
15sec Rest
15sec Clapping Pushups
1min Walk
Cool-Down:
10min Easy Run
Static Stretching
Post time and distance to comments:
Warm-up:
Dynamic Stretching
Running Drills
1600m Easy Run
WOD:
4 Rounds:
30sec Fast Pace
1:00min Easy Pace
30sec Jumping Air Squats
1:00 Fast Pace
2:00 Easy Pace
30sec Clapping Pushups
1min Walk
Cool-Down:
1600m Easy Run
Static Stretching
Post time and distance to comments:
Warm-up:
Dynamic Stretching
WOD:
4 Sets:
Jumping Air Squats
Explosive Pullups
Clapping Pushups
Glute Hamstring Raises (3 sets)
Cool-Down:
Static Stretching
Post time to comments:
Warm-up:
Dynamic Stretching
WOD:
3 RFT:
Explosive Pushups
Jumping Air Squats
Post time to comments:
Cool-Down:
Static Stretching
Warm-up:
Dynamic stretching
MetCon:
For Time:
5 Rounds:
5 Ring Dips
5 Jumping Air Squats
5 Ring Rows
1600m Cruise Intervals
5 Rounds:
5 Ring Dips
5 Jumping Air Squats
5 Ring Rows
1600m Cruise Intervals
5 Rounds:
5 Ring Dips
5 Jumping Air Squats
5 Ring Rows
Post time to comments:
Cool-Down:
Post workout stretching
Warm-up:
1600m Easy Run
Strength: (3x max reps)
Pullups
Ring Pushups
Jumping Air Squats
Ab-Wheel Rollouts
Back Extensions
Cool-down:
1600m Easy Run
Warm-up:
1600m Easy Run
Strength: (3x max reps)
Pullups
Ring Pushups
Jumping Air Squats
Ab-Wheel Rollouts
Back Extensions
Cool-down:
1600m Easy Run
Warm-up:
1600m Easy Run
Strength: (3x max reps)
Pullups
Ring Pushups
Jumping Air Squats
Knees-to-Elbow
Back Extensions
Cool-down:
1600m Easy Run
Warm-up:
1600m Easy Run
Strength: (3x max reps)
Pullups
Ring Pushups
Jumping Air Squats
Knees-to-Elbow
Back Extensions
Cool-down:
1600m Easy Run
Strength: (3x max reps)
Chinups
Ring Dips
Jumping Air Squats
Bicycles
Glute Hamstring Raises
Conditioning:
30 minute Easy Run, Bike, or Row
