Body Work: Dumbbell Z press: 4 x 8 Rest as needed DB bicep curl: 3 x 8 Palm up DB front raises: 3 x 8 Rest as needed DB bent over reverse flys: 3 x 8 DB tricep kickbacks: 3 x 8 Rest as needed Seated DB shrugs: 3 x 20 DB upright row: 3 [...]
Today is an active rest day for the program! 1,000m Row Rest 2 Mins 800m Row Rest 2 Min 600m Row Rest 2 Min 400m Row Rest 2 Min 200m Row
Body Work: 1)Seated leg press: 4 x 8 Reset as needed 2) Leg extensions: 3 x 8 3)Dumbbell reverse lunges (step down from low box): 3 x 8 each leg Rest as needed 4) Romanian deadlift: 3 x 8 5) DB Cossack squats: 3 x 8 each leg Rest as needed Finisher: 40 Jumping [...]
Conditioning: Rowing 5:00 easy row 50 second hard 4:00 moderate row 40 second hard 3:00 min easy row 30 second hard 2:00 moderate row 20 second hard 1:00 easy row 10 second hard rest 3-4 x 2
Body Work: Barbell floor press: 4 x8 Supinated Row: 4 x 8 Rest as needed DB alternating incline press: 3 x 8 each arm Neutral grip lat pull down: 3 x 8 Rest as needed Cable flys (or DB): 3 x 8 Straight arm pull down: 3 x 8 Rest as needed Finisher: 1:00 Min [...]
Today is a rest day!
Body Work: Full Body Deadlift: 3 x 10 Rest 60 Seconds Seated box jumps: 3 x 10 Rest as needed DB renegade rows: 3 x 10 Rest 30 Seconds DB hang squat cleans: 3 x 10 Rest 30 Seconds DB shoulder to overhead: 3 x 12 Rest as needed TRX push-ups: 3 x 10 Rest [...]
Body Work: Seated Military press: 3 x 10 Rest as needed Barbell upright row: 3 x 10 Rest 60 Seconds Barbell behind the head press: 3 x 10 Rest as needed Barbell Bicep curl: 3 x 10 Rest 60 Seconds Barbell close grip tricep presses: 3 x 10 Rest as needed Finisher: 5 Sets Row [...]
Today is an active rest day! 45 Mins Rowing (Every 5mins, hop off and do 5 Burpees over rower)
Conditioning: 1) 7 Sets 200 Meter row 15 Burpees 10 Toes to bar 5 High box jumps 2) 3 Sets 30 V-ups 60 Second Chinese plank 45 Second Left side plank 45 Second Right side plank
Body Work: 1) Back squat: 3 x 10 Reset as needed 2) Alternating reverse lunges: 3 x 10/10 Rest 60 Seconds 3) Alternating forward lunges: 3 x 10/10 Rest as needed 4) KB cossack squat: 3 x 10/10 Rest 60 Seconds 5) KB goblet squats: 3 x 10/10 Rest as needed Finisher: 5 Sets 400 [...]
Body Work: Push/Pull Single arm DB bench press: 3 x 10 Rest 60 Seconds Single arm Dumbbell rows: 3 x 10 Rest as needed Resisted Band Tricep pull down (Slow and Controlled): 3 x 10 Rest 60 Seconds Strict Chest to bar Pull Up: 3 x 10 Rest as needed Med ball push-ups: 3 x [...]
