BLOCK 1 PRO (1.1) Monday HYROX Complete 4 RFT: 500m Row 15 KB Deadlifts (70/53 x 2) 20 Wall Balls (20/14) 100m Farmer Carry (70/53 x 2) -Pay attention to pace on row, stay consistent -KB Deadlifts should be heavy but done in 1 set -Wall balls should be unbroken -Go heavier on Farmer Carry if […]
Hyrox 12 week training Read More »
Challenge 1 12 min EMOM – Full body Min 1 – 10 calories rower or ski Min 2 – 15-20 Sumo Deadlift high pull Min 3 – 12-15 Lebert bar rows or DB bent over row Challenge 2 12 min EMOM – Full Body Min 1 – 30 KBS Min 2 – 14-18 Goblet squats
OCR academy Challenges Read More »
“Greasing the groove” Coach Graves primary methodology recommendation would without a doubt be “greasing the groove” which we will refer moving forward as “GtG”. The principles of GtG are as such, instead of dedicating a traditional workout to a given muscle group or movement, we will instead implement a set of rules or games to
Take a week 5 off – Still move and be active, and focus on nutrition Week 6 – 5 sets 13 reps 65 reps Week 7 – 5 sets 15 reps 75 reps Week 8 – 5 Sets 16 reps 80 reps Week 9 – 5 sets 18 reps 90 reps Take week off –
12 week training program week 5-12 Read More »
Warm up Lower body: 5 mins on bike or rower 3 rounds: 10 Loaded beast 10/ Cossack Squat 10/ Lateral band steps 10/ High plank to lunge with reach to the sky and elbow to the ground 15/ Forward step lunges (Keep core engaged as much as possible) Warm up Upper Body: 5 mins on
12 week Strength and Conditioning Program – Week 1-4 Read More »
