Warm up: 3 sets 200 m jog 20 lunges 15 leg swings 10 air squats 5 push ups Workout: For Time Break up however you’d like 1 round for time 100 step ups (find something to step up onto) 100 curls 100 dips 100 bent over Rows 100 glute bridges L3-one legged 50/50 100 bicycle [...]
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
Complete Rest Day! Rest Day Recovery
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: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Workout: 20-15-10-5 Barbell or DB ground to overhead -after each set- 25/20 cal assault bike 20 box jumps Recovery: Low Back, Hips and Hamstrings
Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: Cash in: 400 m row 400 m run 40 sit ups Into: 4 Rounds 10 Hang cleans 10 Air squats Into: 400 m row 400 m run 40 sit ups Into: 4 rounds 10 Pull ups 10 Front squats Cash out: 400 m row [...]
Warm-up: 3 sets Jog for 1 Minutes Rest for 1 Minute 10 pvc overhead squats Rest for 1 Minute Workout: Three 10 minute workouts with 2 minutes rest between each 0-10 minutes 1,000 m row -with time left AMRAP of burpees- 2 minutes rest 12-22 minutes 2 mile assault bike -with time left AMRAP of [...]
Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Workout: 1-2-3-4-5-6-7-8-9-10 Deadlifts -after each set- 10 Lunge jumps 200 m run Recovery: Low Back, Hips and Hamstrings
Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Workout: 3:00 Max cal bike or row Right into: 3:00 As many rounds as possible (amrap) of: 6 Dumbbell snatches per arm (50/35) 12 Toes [...]
Warm-up: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold Workout: As many rounds as possible in 20:00 of: 10 Burpee box jump overs 10 Chest to bar pull ups 20 Goblet lunges 1 KB or DB @50/35 20 Sit ups Recovery: Shoulders and Spine
Warm-up: 400 Meter jog, Then 3 Sets of 10/10 Flutter kicks 10 Over and Under arm swings Workout: 2k row 1 mile run 2 mile bike Recovery: Low Back and Legs
Warm-up: Row 300 Meters at 60% pace 10 Tuck jumps Row 300 Meters at 70% 10 Inchworms Row 300 Meters at 80% 5/5 PVC figure 8's Workout: 20:00 Minutes 1,200m run With whatever time is left in the 20:00, do as many rounds as possible of: 12 Weighted step ups @20” 1 Dumbbell or kettlebell 50/35 6/6 Single [...]
