Warm-up: 800 Meter run Workout: Full Body Power clean 21-15-9 superset with next movement Front squat 21-15-9 superset with next movement Push press 21-15-9 immediately start next set Optional workout: Stairmaster for 20-40 mins Recovery: Low Back and Hamstrings
Warm-up: 800 Meter row Workout EMOM for 30 mins 10 burpees 20 air squats 10 pull-ups 20 air squats 10 hanging leg raises/t2b or knees to elbows Recovery Chest, Shoulders and Spine
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: 4o minute AMRAP 20 cal Row 20 cal Bike 20 Weighted sit ups 20 Devil presses 400 m run -2 minutes rest after each [...]
Warm-up: 3 Sets 5 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Workout: Triceps/Calves/Abs Situps 5x20 Tricep cable press down 10-8-6-6-8-10 Seated calf raises 4x20 rest 60 seconds Hanging strict leg raises 3x20 superset with next movement Tricep machine dips 3x15 Seated double arm overhead db extensions 12-10-8-8 Calf raises 8x15 45 second rest between sets [...]
Warm-up: 5:00 Light jog Workout: Strict Press: 4x15 increase weight each set if possible Kneeling single arm DB press: 3x8-10 Superset with DB single arm Snatch : 3x8-10 Lateral DB raise: 3x15 Superset with Rear DB flys: 3x15 Optional workout 40 mins of low intensity cardio Any thing works here, just keep moving. Recovery: Shoulders [...]
Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: 20 Minutes 50 Shoulder to overhead 50 Body weight lunges 50 Wall Balls 50 Jump pull ups 50 Kb swings -with time remaining AMRAP of burped box jumps- Recovery: Hips and Hamstrings
Warm-up: 200 Meter Row 10 inch worms 20 pipe pass throughs Workout: Shoulders Strict press 5-4-3-2-1 building in weight Strict press for max reps at 70% of today's heavy 1 reps 100 barbell push presses every rest 10 burpees Optional Workout: For time 1 mile run for time Rest 2 mins repeat Recovery: Shoulders and [...]
Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Workout Deadlift: 3x20 (same weight every set), rest 2-3 Mins between sets Bent Over Supinated Grip Barbell Row: 3x10-12 reps, rest 2-3 Mins between sets Weighted Strict Pronated Pull-ups: 3x8-10, rest 2-3 Mins between sets Standing dumbbell curl 5x20 [...]
Warm-up: 3 sets Jog for 1 Minutes Rest for 1 Minute 10 pvc overhead squats Rest for 1 Minute Workout: Cash in 1,600 m row 40-30-20-10 Bench/Box dips 20-15-10-5 Power Cleans (increasing in weight) Cash out- 2 mile bike Recovery: Shoulders and Spine
Warm-up: 3 Sets 5 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Workout: Legs Barbell Front squats 4x20 rest as needed. keep it light and try to keep a steady squat tempo Narrow stance barbell front squat 4x4 slow negative hold for 4 seconds at the bottom Rear foot elevated split squat 4x20 superset with [...]
Warm-up: 5:00 of related tissue work, then: 2 Sets 10/10 Alternating pigeon 5/5 Star lunges Workout: For Time: 10 Rounds 10 toes 2 bar 30 double unders or 60 singles Recovery: Quads, 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 90 second thrusters 90 seconds burpees over the bar 90 second wall sit 90 second push up plank -30 seconds rest after [...]
