Warm Up: 5:00 Of related tissue work, then 3 Sets of 10/10 Front to back leg kicks :30 Skin the cat floor stretch Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TRACK DAY: Prowler Push to 20 yard sprint: [...]
Today is an Active Rest Day for the Program! Today aim for 10,000 Steps or some active recovery that you enjoy. Each week there will be 2 Rest days as a break away from weights or challenging activity are important. I know momentum feels good but you can keep this up with a day that [...]
Warm-Up: 3 minutes jump rope practice work on Double-unders then 2 x 10/10 Single arm Kettlebell Deadlift 12 walking lunge steps 6 push-ups Workout: 40 minute Ladder 10-20-30-40-50-60.... Sit ups Air Squats L3-squat w object Burpees -after 40 minutes rest 5 minutes- 1 minute Run 1 minute walk until you accumulate 2 miles Recovery: Shoulders and Spine
Rowing 12 Sets 1 Min max effort row 3 Min rest in between
Warm-up: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs x 2-3 Rounds Workout 1: EMOM for 20:00 Min 1: 10 Wide grip push ups on KBs + :20 max rep dip to extension on KBs Min 2: 8-10 Strict pull-ups + :20 Max rep inverted rows Min 3: 5/5 Plank slides + [...]
Warm-up 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets WOD: For time 21 Pull-ups 15 Cal bike 9 Stone 175# x 4 Strength: Squat snatch: Complete 7 sets of 5 reps every 1:30 Snatch pulls: Complete 5 sets of 3 reps WOD: For time, with partner 10 [...]
Warm-up: Run 200 Meters 10/10 Alternating plank lunge :20 Pec Stretch x 3 WOD: For Time 50' Sled push moderate weight 5 Man makers(55/35#) 50' Walking lunge holding (55/35#) Dumbbell farmers carry x 5 Rounds Rest 30 min WOD: For Time 2 Rope climbs 15' 5 Bench Press (225/155#) x 5 rounds Mobility: Chest, Shoulders [...]
Warm Up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) CORE: Med Ball Wall Toss: Alternate R-side/L-side: 20/14lbs: 5x30sec [...]
Major: Core, Shoulders Minor: Legs Explosive circuit that gives your core a whole lotta of love. Mix it up and keep having fun. Pick explosive exercise that you can do for a heavy rep (with good form) Such as a power clean, snatch, muscle up, high jump, handstand pushup 5 - Squat thruster with medium [...]
Strength: Bench Press 5x5 @2111 Clean + Front Squat + Jerk Sets 1-3 = 3 reps 70% 4-6 = 2 reps 75% 7-8 = 1 rep at 80% Workout: 8:00 AMRAP 2 Legless Rope Climb 4 Clean and jerks 225/175# 6 Alt Pistols Accessory Work: 3 Sets Tricep extension x10 Dumbbell Hammer curls x10
Complete Rest Day! Rest Day Recovery
Today is an Active Rest day for the program! EMOM for 45 Min around the world: Min 1-Rowing or running Min 2- :30/:30 side plank Min 3- Cal bike Min 4- Inchworms Min 5- Single-Unders Recovery: Rest Day Recovery
