ACTIVE RECOVERY Warmup: 400m run Run: 30-45min @85% effort
Warmup: 4 sets each 200m run 20 jumping jacks 10 sit ups Workout 1: Tabata (20sec on, 10sec off x 8 sets each movement, rest 1:00 between movements) wall ball OH DB sit ups Workout 2: For Time 21-15-9 DB hang squat cleans kneeling high pull rotations up/downs
REST DAY
ACTIVE RECOVERY Warmup: 800m light jog Hike/Yoga: 60-90 min Cooldown: 5 min yoga flow -----
Warmup: 2 rounds: 400m run 50 lateral hops 25 hollow rocks Workout 1: Goblet Lateral Lunges: 4 x 10/leg, rest as needed Plank Tuck Ups: 4 x 20, rest as needed Workout 2: For Time 21-15-9 plank tuck ups shoulder taps with feet on medball front racked walking lunges *200m sprint after each round
ACTIVE RECOVERY Warmup: 800m light jog Bike/Swim: 60-90 min @recovery pace Cooldown: 5 min yoga flow
Warmup: 10:00 Reps of 3-6-9-12-15 and so on Wall ball Turkish get up (no weight) Workout 1: SL DB RDL: 4 x 8-10/leg, rest as needed Sit Ups: 4 x 60sec, rest as needed Workout 2: For Time, 15:00 Time Cap Reps of 28-22-16-8-16-22-28 DB step ups Lateral Med ball Toss Supine Med ball Toe [...]
ACTIVE RECOVERY Warmup: 400m run Workout 1: Run: 30-45min @85% effort
Warmup: 3 sets 5 Inchworms 10 Burpees 15 Air squats Workout 1: 8 min Every Minute on the Minute Min 1: 10 DB bench press Min 2: 15 Wall ball Workout 2: 8 min As Many Rounds as Possible 15 Thrusters 20 Renegade rows 2 min rest after 8:00 10 min As Many Rounds as [...]
Rest Day
ACTIVE RECOVERY Warmup: 400m run A) Run: 30-45min @85% effort
Warmup: 200m run 3 sets: 10 air squats 10 push ups Workout 1: 6 min Every Minute on the Minute min 1: 8-10/arm powell raise min 2: :30 side plank- R/L Workout 2: 15 min As Many Rounds as Possible :30 overhead DB hold 12/12 supine single leg raises 1 20 wall ball 15 russian [...]
