Today is an Rest Day Work on your MOBILITY HERE
Warm-up: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Workout: emom 1 mile run test* Post your 1 mile time! -5 minute rest- 5 sets 1 minute mountain climbers 1 minute glute bridge hold 1 minute weighted sit ups 1 minute high knees in place 1 minute plank 1 minute Superman [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this!
WARM UP: 2 Sets 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's 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: Back Squats: 5 @50 3 @60 1 @70: Find 1RM!! [...]
Major: Legs & Back Minor: core 5X5 Deadlift Deadlift build to heavy 5 rep deadlift In between each set: 15 Reps of Cable back rows or pulldowns (medium to heavy weight) 2 minutes rest 3min. AMRAP: 6 Pull-Ups 6 Front Squats 95/65 3 minute rest With same DB’s ex. #40’s 10 Bentover DB rows 5 [...]
Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout:AMRAP 50-40-30-20-10 Step back lunges L3-lunge jumps Push ups Odd object medball twists Odd object box jumps Glute kick backs Recovery: Hips and Hamstrings
Strength: Front Squat build to 2 RM with 3 Sec pause at bottom Strength 2: Banded Deadlift 3x10 (fast) Workout: For Time 50 Cal Assault Bike **Rest 60 Seconds 50 Cal Ski **Rest 60 Seconds 50 Cal Row Accessory Work: 3 Sets Barbell Bulgarian split squat x 20 Each Barbell walking lunges x 20 Each **Rest [...]
Warm-up: 10 Forward and backward Ape 10 Forward and backward Bear 10 Forward and backward Crab 1 minute of Butt kicks and high kicks within 5 min warm-up run Workout 1: Every Minute on the Minute for 16:00 Min 1: 10 Single Arm Single Leg RDL, Left Arm KB, Left Leg Back Min 2: 12 KB pull [...]
Warm-up 5:00 of related tissue work, then 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 Mock Competition Day WOD 1: 6:00 time cap 104 Wall ball (20/14#) 52 Pull-ups Until 7:00 (1:00 between events) WOD 2: 10:00 cap 28 Pistols [...]
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 :30 Ankle rolls each foot 10 Upward dog to inch worms 5 Burpees 10 Supermans Endurance: Swim Complete 10 Rounds of 100 meters, start every 3 minutes. Rest 5 minutes Workout: For Time [...]
Warm-Up: 6:00 - Run Warm-up include high skips, butt kickers, walking lunges and side crossovers Then Row 500 Meters 25 Banded overhead press 10 Inchworms Run: 90 min Tempo @ 80% (20 – 30sec/mile back) of 10K TT *10 burpees every 10 minutes with clock running *Finish with a 600m bucket carry *Even mile splits [...]
WARM UP: 3 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip 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) TRACK DAY: 5sets of SL BOUND JUMP SPRINTS: 4 bound jumps, sprint [...]
