Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: 30 min amrap •200-meter single-arm farmers carry (walk), find a heavy object to carry goal 45/35lbs (switch arms as needed) •30 V-ups •60 Sit-ups •120 bicycle crunches. Recovery: Hips and Hamstrings
Warm-up: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Workout: For Time 25 burpees 200-m run 50 push-ups 20-m run 75 walking lunges 200-m run 100 squats 200-m run 75 walking lunges 200-m run 50 push-ups 200-m run 25 burpees 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 10k row work for 4 mins rest for 2 mins continue until you complete 10k meters note the distance every set males should be rowing 1k per 4 mins females should [...]
Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout:AMRAP 400 m run rest 1 min 200 m run rest 1 min 300 m run rest 1 min 100 m run walk 300 meters 4 sets these should be max effort sprints note the time to complete all four sets Recovery: Hips and Hamstrings
Warm-up: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Workout: emom 10 rounds 30 double unders 20 cal bike or row 10 burpees to target 6 inches above reach 5 dumbbell ground to over head. (2 dumbbells, go heavy! suggested 50/35lb dumbbells) Recovery: Shoulders and Spine
Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: 1 mile run 2k row 1 mile run 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: 800 Meter jog 5:00 of any needed tissue work. Workout: 4 sets 25 squat jumps 25 locked arm burpees Into... 4 rounds 15 v ups 1 minute glute bridge hold 30 second side plank L 30 second side plank R Into... 4 sets 25 squat jumps 25 full burpees Recovery: Hips and Hamstrings
Complete Rest Day! Rest Day Recovery
Warm-up: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Workout: emom 1 mile run test* Post your 1 mile time! -5 minute rest- 5 sets 1 minute mountain climbers 1 minute glute bridge hold 1 minute weighted sit ups 1 minute high knees in place 1 minute plank 1 minute Superman [...]
Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout:AMRAP 50-40-30-20-10 Step back lunges L3-lunge jumps Push ups Odd object medball twists Odd object box jumps Glute kick backs Recovery: Hips and Hamstrings
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 [...]
