Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Front Squats: 5 @50 3 @60 1 @70: Continue to build to 5RM 4x3 [...]
Rowing 3 Sets 350m, 300, 250, 200 rest walk back to start rest 5 min between sets
Today is an Active Rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming
Warm up: Easy jog 400 Meters Dynamic movement: 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks Any other stretches needed Run: 800 Meter Time Trial *Go Hard! Rest 10:00 Run: 100 Meters x 6 @ 80% of your fast pace Rest 1:1 Rest 5:00 [...]
Skill: A: Practice different variations of rope climbs for 10 min. Strength: B: 3 sets: 8 Strict Toes to Bar 3 High box jumps 8 V-ups 1 L-sit Rope Climb as far as you can (scale with feet on box) 8 Strict pull-ups Workout: C: 12 min AMRAP: 7 Burpee Toes to bar 7/7 Dumbbell [...]
Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TRACK DAY: 5 sets of SL BOUND JUMP SPRINTS: 4 bound jumps, sprint 40yards [...]
Today is a Rest Day! Rest Day Recovery is made for days like this…
Complete Rest Day! Mobility only Rest Day Recovery is made for days like this!
Skill: A: 10 min Pegboard practice: Practice to do the pull-up and get your feet up and get a foot grip on the wall than if you can try to pull the stick out and put back in few times. Strength: B1: 10 Ring push ups with turn out @22X1, rest 30 sec B2: 10 [...]
Warm-up: 15/15 Single leg bridges :45 Jump Rope :20/:20 Lunge position hold :45 Jump Rope Thoracic warm-up Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Power Snatch from Blocks (knee level): warm up to 70%. 5x3 -pair w/ 5x5 [...]
Strength: Box Squat: 8 x 3 (82.5%) In 15 mins Build to todays heavy Power Snatch Workout: For Time 4 Rounds Run 400 meter 7 Muscle Ups 10 Deadlift 225/155# Accessory Work: 3 Sets Dual KB Front Rack Bulgarian Split Squats x 10 each leg
Warm up: Swim 50 Meters slow Then 3 Sets of: 10/10 Flutter kicks 10 Over and Under arm swings Workout: 15 Rounds Swim 50 Meters 10 Burpees 15 Air squats Endurance: 20:00 Continuous swim 10:00 of play in sun and water. Vitamin D is good for you! Recovery: Shoulders and Hamstrings
