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: 0-12 minutes: 1,000 m row 50 Weighted step ups With time left AMRAP of strict pull ups -2 minute rest- 14-26 minutes: 2 Mile [...]
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: 10 sets 5 Deadlifts 10 Lunge jumps 15 Push ups 20 Sit ups 25 Double Unders Recovery: Low Back, Hips and Hamstrings
Warm-up: 2 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge Workout: Back Deadlift 4x8 superset with next movement Chin up 4x 10 rest 90 seconds between sets Underhand grip Bent over barbell row 4x8 superset with next movement Single arm lat pull down 4x16 rest 90 seconds between sets Hang cleans [...]
Warm-up: 7:00 of tissue work, then 800 meter jog Workout Box Squat: 20-15-10-8 (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: 200 Meter Row 10 inch worms 20 pipe pass throughs Workout: Chest/Biceps Bench Press 30-20-10 superset with next movement Push ups 10-20-30 rest as needed Barbell Curls 30-20-10 superset with next movement Reverse barbell curls 10-20-30 rest as needed Slight incline Db bench press 4x12 superset with Db flys 4x24 rest as needed Db hammer [...]
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 close grip Bench Press: 4x15 (increase weight each set if possible) 2-3 Min rest between sets DB kick backs 3x15, rest as needed Push ups: 3x max reps, [...]
Recovery Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational [...]
Recovery! Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational [...]
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: 40 minutes 1,600 m Row 1,600 m Run 2 Mile assault bike With time left climb ladder 10-20-30-40-50.... Kb swings Burpees Recovery: Low Back, [...]
Warm-up: 800 Meter run Workout: Full Body Db shoulder press 4x25 superset with next movement Db bent over row 4x25 superset with next movement Db floor press 4x25 superset with next movement Db step ups 4x25 rest as needed. Time total time to complete all 4 movements and try and hold pace over the 4 sets [...]
Warm-up: 800 Meter row Workout 40-30-20-10 -Step ups holding dumbbells alternating every step - Dumbbell floor press Recovery Chest, Shoulders and Spine
Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: 15 minute AMRAP 10 Burpees 5 Pull ups 10 wall balls Straight into: 7 minutes of max rep sit ups Recovery: Hips and Hamstrings
