Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch Body Work 1) Box squats: 3 x 15 Reps, Rest 2-3 mins between sets 2) Bulgarian Split squats: 4x10 Reps per leg, 1 min rest between legs 2 min rest between sets 3) Abductor machine: 4x20 Reps, rest 90 seconds between 4) Machine [...]
Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups Body Work: Bench Press 4x15 Reps, rest 90 seconds between Db incline bench press: 4x12 Reps, rest 90 seconds between Db flys or peck dec fly: 4x20 Reps, superset with next movement Push ups 4x failure Core [...]
Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Body Work: Dumbbell curl: 4x20 Reps ( 10 per arm) rest 90 seconds between sets EZ bar curl 20-15-10-8 Reps, rest 90 seconds between sets Rope attachment cable curl: 4x12 Reps, rest 90 seconds between sets Dumbbell Skull crushers: [...]
Warm up: 2x 10 Inch worms 10 Hip Hurdles aka Over fence 10 Lunge with twist then 5:00 - Easy run Workout: 20:00 AMRAP (as many rounds as possible) 5-10-15-20-25 Strict pull up Burpee box jump overs Recovery: Chest, Shoulders and Spine
Warm-Up: 3 Sets 10 Over under with arms 10 Touch downs 3 Wall walks to handstand 200m run Body Work: Deadlift: 5 x3 Reps, rest 3 mins between sets Narrow grip lat pull downs: 5x5 Reps, (hold at bottom for 5 seconds) rest 90 seconds between sets Seated cable low row: 5x10 Reps, rest 90 seconds between sets [...]
Today is a Rest Day for the program! Follow This Video To Recover!
Today is an Active Recovery Day! For 45-60:00 Get some light cardio in of your choice, preferably outside. Recovery: Rest Day Recovery
Warm-up: 3 Sets 8 Touchdowns 8 pull-ups 8 hollow rocks :30 run in place jump ropes Body Work: Seated barbell press: 4x6-8 Reps, rest 90 seconds between sets Lateral DB raises: 4x20 Reps, rest 90 seconds between sets DB front raises: 4x20 Reps, rest 90 seconds between sets DB bent over rear delt flys: 4x20 Reps, rest 90 seconds [...]
Warm-up: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs x 2-3 Rounds Workout: 20:00 As Many Rounds As Possible 400 m run 10 Push-ups 20 Sit ups 30 Air squats Recovery: Quads, Hips and Hamstrings
Warm-up: 5/5 Scorpians :20 Up dog hold :20/20 Couch stretch 5 Inchworms x 2 Body Work Back squats : 4 x 10 Reps, Rest 2-3 mins between sets Bulgarian split squats: 4x10 Reps per leg, 1 min rest between legs 2 min rest between sets Abductor machine: 4x20 Reps, rest 90 seconds betwee Leg extension machine: 4x20 Reps, every 5 [...]
Warm-up: 1 Round 300 Meter run 12/12 Alternating Spiderman stretch 10/10 Spiderman push-ups Body Work: Bench Press: 4x20 Reps, rest 90 seconds between DB incline bench press: 4x15 Reps, rest 90 seconds between Db flys or machine flys: 4x20 Reps, superset with next movement Push ups: 4 Sets x failure Core Work: 3x 1 min side plank [...]
Warm-up Two Sets of: Star Lungesx 10 per leg Toe Touchesx 10 per leg Front to Back Leg Kicksx 10 per leg Work: 8 Sets, for max distance Run 1 min Rest 1 min Body Work: Dumbbell curl: 4x20 Reps ( 10 per arm) rest 90 seconds between sets EZ bar curl 20-15-10-8 Reps, rest [...]
