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 [...]
Warm-up: 3 Sets :30 Jumping Jacks :30 High knees :30 Butt kicks :30 Inchworms Warm-up 800 M Run Bike 50 Cal 60 Weighted sit ups 30 Kettlebell Swings 400 M Run Bike 30 Cal 40 Weighted sit ups 20 KB Swings 200 M Run Bike 20 Cal 20 Weighted sit ups 10 KB Swings Recovery: Quads, Hips and Hamstrings
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
