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: 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: 18 Minute AMRAP 3 T2B 6 Kb swings 9 Push ups 12 Sit ups 15 Double Unders Recovery: Low Back, 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: 4o minute AMRAP 20 cal Row 20 cal Bike 20 Weighted sit ups 20 Devil presses 400 m run -2 minutes rest after each [...]
Warm-up: 3 sets at low effort 30 feet of the following butt-kicker jog walking leg swing high knees jog walking lunges lateral lunges Workout: For Time Every minute, on the minute, for 35 minutes (7 sets of each station): Minute 1: 45 Seconds of Bike @ 80% effort Minute 2: 60 seconds of Rowing @ 2000 [...]
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: 3 sets 200 m jog 20 lunges 15 leg swings 10 air squats 5 push ups Workout: For Time 4 rounds 800 m run 12 burpees 10 pull ups 20 front rack walking lunges 2o KB swings 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: 5 rounds 1 mile assault bike 30 air squats 15 bench press or dips 30 medicine ball twists 100 m farmers walk Recovery: Low [...]
