Banded warm-up2 sets:10 alternating Spiderman stretches10 banded good mornings10 banded pull-apartsDynamic warm-up 1 set:20 jumping jacks20 alternating soldier kicks10 inchworms + 1 push-up1 set:20 skier jacks10 alternating box step-overs10 up-downs1 set:20 mountain climbers10 box jump-overs5 burpees
- RX -AMRAP 12:2 wall-ball shots (9/10 ft) (14/20 lb)2 box jump-overs (20/24 in)2 burpees- After every round add 2 reps to each movement.
- INTERMEDIATE -AMRAP 12:2 wall-ball shots (9/10 ft) (10/14 lb)2 box jump-overs (20/24 in)2 burpees- After every round add 2 reps to each movement.
- BEGINNER -AMRAP 12:2 wall-ball shots (9/9 ft) (6/10 lb)2 box jump-overs (12/12 in)2 burpees- After every round add 2 reps to each movement.
- MASTERS 55+ -AMRAP 12:2 wall-ball shots (9/9 ft) (10/20 lb)2 box jump-overs (20/24 in)2 burpees- After every round add 2 reps to each movement.- Athletes may step-up onto the box.
Accumulate: 30 reach, roll, and lifts
6 sets for load:1 clean pull1 hang power clean1 hang squat clean- All hang reps start from above the knees.2 drop sets:1 complex at 95% 1 complex at 90%
- Welcome to the in-between-cycles week of our Strength program. The goal of this week's strength sessions is to recover, realign, and prepare for the next cycle that will start on April 8.- Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.- Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.- Rest 3:00 between sets.
- Welcome to the in-between-cycles week of our Strength program. This week's goal is to recover, realign, and prepare for the next cycle that will start on April 8.- Build to a heavy set of 4 back-rack reverse lunges on each leg.- Aim to start with around 50% of your 1-rep-max back squat.- Avoid going so heavy that the back knee impacts the ground.
10 sets:Sled push (50/90 lb) (75 ft)Sled pull (50/90 lb) (75 ft)- Rest 1:00 between sets.
- Welcome to the in-between-cycles week of our Strength cycles. The goal of this week's strength sessions is to recover, realign, and prepare for the next cycle that will start on April 8.- The suggested weight is added to the sled. Add a rope or a ring + strap to pull the sled, and keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.- Feel free to add additional load to the sled, but you should not have to stop moving.
4 sets:Handstand walk (100 ft)1:00 plank hold- Rest 2:00 between sets.
- Set up a 100-ft course and walk as far as possible without breaking.- Perform the plank on your hands or your forearms.- If you are unable to walk on your hands or you know you will struggle with the volume, consider reducing the distance or giving yourself 1 minute to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.
- 30-50 calories each set.- Consistent paces across the 3-minute effort.- Build stamina and conditioning.- Increasing the pace with each effort. Sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.- Keep your chest high and push/pull with your arms and legs.- Air bike modifications: Echo bike, assault bike, C2 bike, ski, row, run