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Warm-up: 2 Sets 400 Meter run :20 Seated arm pumps 20/20 Single leg hip thrusts Workout 1: EMOM for 15:00 Min 1: 50 Second max rep banded curls (yes curls) Min 2: 7/7 Russian step ups (heavy) Min 3: 50 Second max rep banded tricep extensions Min 4: 8/8 Single arm KB lawnmowers (heavy) Min 4: 50 Second max [...]
Warm-up: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs x 2-3 Rounds Workout 1: EMOM for 20:00 Min 1: 10 Wide grip push ups on KBs + :20 max rep dip to extension on KBs Min 2: 8-10 Strict pull-ups + :20 Max rep inverted rows Min 3: 5/5 Plank slides + [...]
Today is an Active Rest day for the program! EMOM for 45 Min around the world: Min 1-Rowing or running Min 2- :30/:30 side plank Min 3- Cal bike Min 4- Inchworms Min 5- Single-Unders Recovery: Rest Day Recovery
Warm-Up: 2 rounds 40 Meter bear crawl 40 Meter crab walk 10/10 Mountain climbers 10 Push-ups Strength: Single arm overhead squats x 5/5 x 4 Sets 5/5 Rolling V-ups x 4 Sets Workout 1: 8:00 AMRAP 8 Cal row or bike :30 Max rep Dual thrusters *Go for max rounds and total reps of thrusters Workout 2: 8:00 Time AMRAP [...]
Today is a Rest Day Here is you Mobility for the Day!
Today is an Active Rest day for the program! Pick one of the following: Option 1: Cardio Piece of Choice 5-10:00 Warm-up Pace (50%) 15 Minutes at 60% Pace 15 Minutes at 70% Pace 5 Minutes at 80% Pace 3 Minutes at 85-90% Pace 1 Minute at 100% Pace 5 Minutes at 50% Pace Option [...]
Warm-up: 5:00 Of related tissue work, then 1 round of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs Workout 1: EMOM for 12:00 Min 1: :20 Wall sit holding a KB at chest (heavy) + :20 Max rep lateral jump over single KB Min 2: 1/1 Turkish get ups (heavy) Min 3: 7/7 KB Renegade rows with rotation (heavy) [...]
Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Workout 1: Work the order, rest as needed, 7:00 Time cap KB halos (around the head) clockwise x 10 Burpee KB Deadlifts x 15 KB halos counter clockwise x 10 :45 Hollow rocks X 3 sets *Coach's Notes: Keep the KB as close [...]
Today is an Active Rest day for the program! EMOM for 45 Min around the world: Min 1-Rowing or running Min 2- :30/:30 side plank Min 3- Cal bike Min 4- Inchworms Min 5- Single-Unders Recovery: Rest Day Recovery
Warm-up: 1 Set 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Then 5:00 of full body tissue work Workout 1: Every 90 Seconds x 3 Sets (18:00) First 90 Seconds: 10/10 Alternating KB roller press (heavy) + :20 Max rep kettlebell swings (heavy) + :20 max rep Dual KB push press Second 90 Seconds: [...]
Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Workout: 20:00 AMRAP 5/5 Single arm KB squat snatch or regular KB snatch 10/10 ½ Get up to bridge up 10/10 Dual KB suitcase Bulgarian split squats 10 Cal bike *Coach's Notes: Practice the single arm squat snatch prior to starting the [...]
Today is a Rest Day Here is you Mobility for the Day!
