Warm-up: 3 sets at low effort Row 200m 10 leg swings per side 10 walking lunges 5 inch worms Workout: For Time Ten sets of: Row 500 meters @ 2000 meter PR pace -2 seconds. Rest 60 seconds" if you do not have a 2000m PR pace complete that today rest 10 mins and then complete [...]
Warm-up:Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Workout: For Time 15/10 Calorie Assault Bike 10 Air squats or goblet squats 15 Toes to Bar or sit ups Recovery: Shoulders and Spine
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 min amrap 500 m row 30 jump lunges 15 push ups Recovery: Low Back, Hips and Hamstrings
Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: 40-30-20-10 Row Ski Assault bike 400 m run after each set Recovery: Hips and Hamstrings
Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: EMOM for 30 mins min 1 15-20cal bike min 2 6-12 hspu min 3 10-15 burpees min 4 20 sit ups min 5 rest Recovery: 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 sets: 300 m run 85% 300 m jog 60% 600 m run 70% rest 1 min 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: 800 Meter jog 5:00 of any needed tissue work. Workout: 5 sets 60 cal bike 20 burpees 40 double unders rest 3 mins Recovery: Hips and Hamstrings
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 500m row 400m run 300 m ski 20 cal bike 10 kettlebell swings every 10 mins for 4 sets Recovery: Hips and Hamstrings
Complete Rest Day! Rest Day Recovery
Warm-up: 3 sets Jog for 1 Minutes Rest for 1 Minute 10 pvc overhead squats Rest for 1 Minute Workout: 20 min amrap 1k row 20 ALT DB Snatch 10 DB Facing Burpees Recovery: Shoulders and Spine
