Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Workout: 1-2-3-4-5-6-7-8-9-10 Deadlifts -after each set- 10 Lunge jumps 200 m run Recovery: Low Back, Hips and Hamstrings
Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Workout: 18 Minute AMRAP 3 T2B 6 Kb swings 9 Push ups 12 Sit ups 15 Double Unders Recovery: Low Back, Hips and Hamstrings
Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Workout: 5 rounds 10 Back squats 10 Burpee box jumps 20/15 cal assault bike 20/15 cal row Recovery: Low Back, Hips and Hamstrings
Warm-up: 3 Sets 5 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Workout: Legs Barbell squat narrow stance 4 x 10 (10 second negative on the 10th rep) Leg press single leg 12-10-8 Leg press machine 10-8-6-6-8-10 Adductor machine 12-10-8-8 drop set 20 Optional Workout: For Time 5 sets of 500 m row rest 2 [...]
Warm-up: 2 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge Workout: Back Sumo Deadlift 4x10 superset with next movement Assisted Pull up 4x 20 rest 90 seconds between sets Bent over db rows 4x12 superset with next movement Chin ups 4x12 rest 90 seconds between sets Hang clean 4x4 supersent with [...]
Warm-up: 200 Meter Row 10 inch worms 20 pipe pass throughs Workout: Chest/Biceps Pushups 5x10 Db or cable flys 5x2 Incline machine press 4x8 Flat bench press 5 sets of 1 min max reps rest 2 mins between sets Db curls 20-12-12-20 Db hammer curls 10-10-8-8 Ez bar spider curls 4x10 slow negatives Core Work: 1 [...]
Warm-up: 5:00 of related tissue work, then: 2 Sets 10/10 Alternating pigeon 5/5 Star lunges Workout: For Reps: 2 min max jump rope or double-unders 2 min max rep sit-ups 5 rounds. Recovery: Quads, Hips and Hamstrings
Warm-up: 7:00 of tissue work, then 800 meter jog Workout Box Squat: 20-15-10-6 (Increasing in weight), 2-3 Min rest between sets Rear Foot Elevated Split Squat: 3x10-12 Tempo 4 seconds down, 2-3 Min rest between sets Romanian Deadlift: 3x10-12, 2-3 Min rest between sets Walking lunges: 3x20 reps for time, Rest 30 Seconds between sets [...]
Warm-up 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings 20 PVC Overhead Squats 20 PVC Pass Throughs Workout Barbell Bench Press: 3x10 (increase weight each set if possible) 2-3 Min rest between sets Dumbbell kickbacks 3x10, weighted if possible rest as needed Push ups: 3x max reps, [...]
Complete rest day!
Complete rest day!
Rest/Recover day Take 60 Minutes and do a moderate activity like yoga, hike, bike ride, etc. Recovery: Low Back, Hips and Hamstrings
