Warm-up 3 Sets 10 Air squats 10 Walking lunges 10 PVC pass throughs 10 Touch downs 250 Meter row Workout: For Time 3 Sets 300 Meter run 12 Power Cleans (Heavy) 300 Meter run 9 Power Cleans 300 Meter run 6 Power Cleans 300 Meter run Rest 3 Mins Repeat for 3 Sets Mobility: Shoulders and Spine
Today is a Rest Day for the program! Here is your Mobility!
Meal Prep for the Week of January 11, 2021 LAST SUNDAY'S MEAL Breakfast: Protein pancakes or Superfood smoothie Lunch: Taco salad Dinner: Chicken and vegetable pan meal Snack: Protein pancakes or waffles MONDAY Breakfast: Blueberry smoothie + protein Lunch: Salad with chicken [...]
Grocery List for the Week of January 11, 2021 PROTEIN 2 lbs Chicken breasts 12 Eggs + 6 hard boiled eggs (easy prep) 1lb Lean Beef, Bison (grass-fed) 1lb Ground turkey (or chicken) 2 cans of Wild Salmon or mackerel Yogurt (sugar-free) *Frozen fish patties (salmon or Pollack) [...]
Meal Prep for the Week of January 04, 2021 LAST SUNDAY'S MEAL Breakfast: Protein pancakes or Superfood smoothie Lunch: Taco salad Dinner: Chicken and vegetable pan meal Snack: Protein pancakes or waffles MONDAY Breakfast: Protein pancakes or Superfood smoothie Lunch: Taco salad [...]
Grocery List for the Week of January 04, 2021 PROTEIN 2 lbs Chicken breasts 12 Eggs + 6 hard boiled eggs (easy prep) 1lb Lean Beef, Bison (grass-fed) 1lb Ground turkey (or chicken) 2 cans of Wild Salmon or mackerel Yogurt (sugar-free) *Frozen fish patties (salmon or Pollack) [...]
Today is a Rest Day for the program! Follow This Video To Recover! https://vimeo.com/193756013
Today is an active rest day for the program! Pick one of the following: Option 1: 30-45 Minute light jog Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 1:00 Hollow hold
Body Work: 1) Front squat: 5 x 10 Reps, rest as needed 2) Hamstring curls: 4 x 20 Reps, superset with lunges 3) Squat jumps: 4 x 20 Reps, rest as needed 4) Standing calf raises: 4 x 20 Reps, rest as needed 5) Leg extensions: 3 x 15 Reps Core Work: 5 Sets 100 [...]
Workout: 100 Cal row Every 2 mins 10 Pull-ups 15 Push-ups 20 Air Squats Goal is to reach 100 cals on rower, every 2 mins you must stop rowing and do 10 pullups 15 push ups and 20 air squats that should not take more than a minute. Reduce the workload if it does.
Body Work: 1) DB Overhead Press: 3 x 20 Reps, rest 1 min 2) DB or cable lateral raise: 3 x 20 Reps, rest, rest 1 min 3) Plate Front shoulder raises: 3 x 10 Reps, rest, rest 1 min 4) DB lying rear lateral raises: 3 x 10 Reps, rest 1 min 5) Behind [...]
Body Work: 1) Back squat: 5 x 10 Reps, rest as needed 2) Single leg machine leg presses: 4 x 20 Reps, superset with DB walking lunges: 4 x 20 Reps, rest as needed 4) Narrow pulsing half squat: 4 x 20 Reps, rest 1 min -Stand with your feet as close together as possible -Squat [...]
