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 sets: 5 min AMRAP 15 burpees 50 Double Under 15 box jumps 100 m run -1 min rest b/t sets- *Start round where [...]
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: 800 Meter jog 5:00 of any needed tissue work. Workout: 15 cal bike/or row 1 burpee 14 cal bike 2 burpees 13 cal bike 3 burpees .... 2 cal bike 14 burpees 1 cal bike 15 burpees Recovery: Hips and Hamstrings
Warm-up: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Workout: For Time Five sets of: 200 meter Run @ 85% 200 meter Jog @ 60% 500 meter Run @ 85% 100 meter walk Recovery: Shoulders and Spine
Warm-up: 50 feet of the following leg swings lunges inch worms butt kickers lateral lunges broad jumps 5:00 of any needed tissue work. Workout:AMRAP 3 rounds of 500 m row 10 burpee box jumps 20 sit ups 30 double unders or jump rope 40 walking lunges Recovery: Hips and Hamstrings
Complete Rest Day! Rest Day Recovery
Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: for time 5k run every 2 mins stop and complete 15 pushups Recovery: Hips and Hamstrings
Warm-up: 3 sets Jog for 1 Minutes Rest for 1 Minute 10 pvc overhead squats Rest for 1 Minute Workout: Complete as many rounds as possible in 20 minutes of: • 45/35-lb. Barbell overhead squats, 20 reps • 45/35-lb. Barbell back squats, 20 reps • 400-meter run Recovery: Shoulders and Spine
Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: For time: •100 double-unders •21 burpees •75 double-unders •15 burpees •50 double-unders •9 burpees rest 5 mins repeat goal is consistent times Recovery: Hips and Hamstrings
Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: For time: •100 double-unders •21 burpees •75 double-unders •15 burpees •50 double-unders •9 burpees rest 5 mins repeat goal is consistent times Recovery: 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: 10 rounds for time of: • 200-m run • 10 single arm dumbbell overhead squats 5 per side This will challenge mobility greatly. Take [...]
