Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups Workout 1: Intervals, complete each exercise before moving to the next. The last :15 rest go right into the next exercise :45 Max rep jump rope :15 Rest X 2 :45 Max rep KB Russian step ups, [...]
Today is an active rest day for the program! 45 Mins of one of the following: Running Rowing Biking Swimming
Warm-up: 5:00 of related tissue work, then 2 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge 10 Snatch Balance at 40-50% of 1 RM Snatch WOD: Snatch Ladder From Regional Event 11:00 cap 185/135# for 10, you have till 2 min 205/145# for 8, you have until 4 min 225/155# for 6, you [...]
Here's today's Military, Law Enforcement, and Firefighter workout. If you are in need of a movement substitution you can click here for our substitution list. Warm-up: 2 Rounds 5/5 Side lunges 10 Air squats 10 High kicks 5 Pull-ups 200m Run Strength: Complete 5 sets of: 2 Front Squats + 1 Jerk @ 85% of 1RM jerk EMOM for [...]
Major: Shoulders, endurance Minor: Chest, core 2 Rounds .25 Run @ 80% effort (5 incline for extra) 90 Seconds rest Rest 2 mins 5 Rounds 10 Alt. DB Snatches 45/30lb. 10 Push-Ups Rest 2 mins 2 Rounds .25 Run @ 80% effort 5 incline for extra) 90 Seconds rest Rest 2 mins 5 Rounds 10 [...]
Rest/Recover day Take 60 Minutes and do a moderate activity like yoga, hike, bike ride, etc. Recovery: Low Back, Hips and Hamstrings
Warm Up: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute OCR Strength: Back Squat 5 @ 50% – 3 @ 60% 5 sets x 5 reps @ 70% of 1 Rep Max OCR WOD: 15 Toes-to-bar 15 Deadlifts 60% 1 RM 400m Run 12 Toes-to-bar 12 Deadlifts 60% 1 RM 400m [...]
Optional conditioning: Running 5 Min for max meters on True Form (Sub in a row or track) **Rest 3 Min between x 4
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 1:8:00 Time Cap *Have members pick a cardio piece they feel they need improvement on. 1:00 @ 90-100% intensity :30 @ 50-60% intensity X 4 Sets (6:00) Then right after the last :30 50-60%, go right into 3:00 [...]
Warm-up: 3 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Strength: Back squat: Complete 4 sets of 10 reps, work up in sets. Last set should be a max set 10 Back extensions (65/50) barbell, hold last rep for max time or :30 x 3 sets WOD: 16:00 Time Cap 1k [...]
WARM UP: Run or Row 200 Meters 15 Pogo Jumps :20/:20 Couch stretch :20 Over/under arm swings 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) STRENGTH: Standing Dumbbell Squat Jumps: 5x10 45/35lbs Standing Dumbbell Jumping Thrusters: 5x5 30/20lbs *be [...]
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 [...]
