Warm-up: 2 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Workout 1: 15:00 Time Cap, 8-10 Reps of DB deadlifts (heavy) 6-8 Reps of Weighted pull-ups 6-8 Reps of DB Arnold press (heavy) X Multiple rounds until time cap, rest as needed Workout 2: AMRAP in 15:00 30 Cal row or [...]
Warm-up: 2 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Workout 1: EMOM for 12:00 Min 1: :20 Hold at bottom of DB bench press + 5-7 DB bench press (heavy) Min 2: :20 Hold at top of DB bent row + 5-7 DB bent row (heavy) Min 3: :20 Hold at bottom of [...]
Warm-up 2 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Workout 1: EMOM for 12:00 Min 1: :20 Max rep lateral hops + 5 Heavy barbell or dumbbell cleans from ground Min 2: :20 Max rep sit ups + 5 Heavy seated barbell or dumbbell military press [...]
Warm-up: 2 Sets 10 Air squats 10 Walking lunges 10 PVC pass throughs 10 Touchdowns 250 Meter row Workout 1: EMOM for 12:00 Min 1: :20 hollow rock + 8 Dual Kettlebell bridge floor press Min 2: :20 max rep bicycles + 6-8 weighted inverted rows (plate on chest) Min 3: :20 max True mountain [...]
Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Workout 1: EMOM for 12:00 Min 1: 8 Barbell or kettlebell hang cleans Min 2: 8 Barbell or kettlebell bent rows Min 3: 8 Barbell or kettlebell bench press *Notes: Go heavy, focus on form. Workout 2: Tabata, complete each exercise before moving to [...]
Warm-Up: 2 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 1: 12:00 Time Cap, work back up the ladder if there is time Back squat: 12-10-8-6-4-2 (build in weight) Deadlift: 9-6-3-3-3-3 (build if possible) Push Press: [...]
Warm-Up: 7:00 of any tissue work needed Workout 1: EMOM for 15:00 Min 1: :30 Max distance run + 4 Back squats (heavy) Min 2: :30 Max distance row + 4 Bench press (heavy) Min 3: :30 Max distance bike + 4/4 Renegade rows (heavy) Workout 2: Intervals, work the order before moving to the [...]
Warm-up: 3 Sets 15 Meter butt kicks 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding Workout 1: 15:00 Time Cap, go heavy, rest where needed 10 Reps of Barbell Bat wings (place a bench on top of two 12” plyo boxes, barbell underneath the bench, lay prone on bench and pull barbell to bottom of [...]
Warm-up: 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets Workout 1: 10:00 Time Cap, go heavy, rest as needed Reps of: 8-6-4-6-8 Deadlift high pulls (moderate, heavy, heaviest, heavy, moderate) Strict Press (moderate, heavy, heaviest, heavy, moderate) *12 Weighted sit-ups after each round **(8 DLHP, 8 Strict [...]
Warm-Up: 5:00 Of tissue work for legs and lower back Then 500 meter row Workout 1: EMOM for 20:00 Min 1: 7 Zurcher squats or front squats (heavy) + :20 max rep Air squats Min 2: 7 Weighted dips (heavy) + :20 max rep feet elevated push-ups Min 3: 8 Bent barbell or Dumbbell Rows [...]
Warm-up 5:00 of tissue work hamstrings and glutes Then 400 Meter run Workout 1: 8:00 Time cap *Work the order and rest where needed. Goal is strength/power 10 Single arm Kettlebell suitcase deadlifts, left arm 10 Broad jumps for max distance 10 Single arm KB suitcase deadlifts, right arm X 4 Rounds Workout 2: As [...]
Warm-up: 5:00 Of tissue work for chest, shoulders, back Then 400 Meter run Workout 1: Every 90 Seconds x 3 Sets of each (13:30) First 90: 10 Bench Press (heavy) + :20 Max rep bent med ball rapid chest throws to floor + :20 Max burpees Second 90: 10 Strict or weighted pull-ups + :20 [...]
