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
Warm-up: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Workout: emom 30 mins (10 sets) 40 mins if you instal rest min min 1 10-15 cal bike min 2 10-15 burpee over bar min 3 30-50 double unders min 4 rest min (optional) Recovery: Shoulders and Spine
Warm up: 3 sets 200 m jog 20 lunges 15 leg swings 10 air squats 5 push ups Workout: For Time 80-60-40-20 Cal row or ski sit ups (half the total number if you are doing GHDSU) Recovery: Low Back, Hips and Hamstrings
Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout:AMRAP 30 MIN EMOM min 1 15-20 cal bike min 2 10-15 burpees min 3 rest 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: Every 8 mins for 40 mins 400 m run 15 dumbbell thrusters 50/35 400 m run (should take about 4 mins to complete a [...]
Warm-up: 3 Sets Arm Circles 30 seconds PVC pipe pass throughs 30 seconds knee push ups 10 reps 5-10 pull ups :60 Jump rope Workout: For Time 30-20-10 cal ski Pushups rest 5 mins then... 10-20-30 cal ski pushups Recovery: Low Back, Hips and Hamstrings
Warm-up 2-3 sets 200 m jog 30 ft leg swing 30 ft lunge 30 ft inch worm Workout: For 30:00 5 rounds for times 20 cal bike 20 burpees rest 3 mins Recovery: Shoulders and Spine
Warm-up 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings 20 PVC Overhead Squats 20 PVC Pass Throughs Workout: For 30:00 Min 1: 10-20 cal row Min 2: 8-15 Kettlebell swings Min 3: 30-60 Double-unders Repeat for 10 rounds (30 mins) Goal is to have 30-20 secs of [...]
Warm-up: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Workout: For Time 1 mile run 50 push ups 1200 m run 40 push ups 800 m run 30 push ups 400 m run 20 push ups [...]
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: AMRAP 4 sets, 6 min amrap 200 m row 200 m run amrap of burpees - Rest 1:1 - Recovery: Low Back, Hips and [...]
