Warm-up 2 Sets 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's Workout: As Many Rounds as Possible in 15:00 1:00 of Double-unders or Single-unders 20 Pull-ups (any style) 1:00 Max distance row or run 20 Kettlebell Swings (35) Strength: 4 Sets 12/12 KB Side Plank hip taps 10/10 DB Lateral/Front to [...]
Warm-up 2 Sets 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 Strength: Every Minute on the Minute for 15:00 Min 1: 10 Back Squats Min 2: 3 Handstand Walks to Wall or 3 Wall Walks Min 3: 12 Bent Dumbbell Rows [...]
REST DAY! Here is your Recover Mobility
Warm-up: 3 Sets 50m butt kicks 3 Wall Walks 50m high knees 200m run, easy out, sprint back Strength: 4 Sets 7 Power cleans (moderate) 15 Anchored straight leg raises + 15/15 Flutter kicks 20-25 Heel drives Rest 2:00 Between sets Workout: For Time 6-9-12-15 Reps of Hang cleans (65) Burpees Cal Bike Toes to bar Mobility: [...]
Warm-up 2 Sets 10 Air squats 10 Walking lunges 10 PVC pass throughs 10 Touch downs 250m row Strength: 4 Sets 10 Inverted Rows 10 Knees to Elbow 15/15 Single arm incline bench press Rest 1:00 Between sets Workout: For Time Run or Row 800 Meters 30 Jumping pull-ups 30 Jumping ring dips or bar dips x [...]
Warm-Up: 3 Sets 5 Push-ups 5 Wall balls, light 5 Ring dips :60 singles or Double-under practice Strength: 4 Sets 10 Good mornings (moderate) 5 Deadlifts (heavy) 10/10 Side-Center-Side Planks Rest 1:00 Between sets Workout: Workout 2: Tabata, complete max reps of each exercise before moving to the next. The last :10 rest go right into the [...]
REST DAY! Here is your Recover Mobility
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 Strength: EMOM for 12:00 Min 1: 10/10 Alternating kettlebell strict press Min 2: 7/7 Dual Suitcase Kettlebell Bulgarian Split Squats Min 3: 15 GHD sit-ups Workout: 20:00 AMRAP [...]
Warm-up 2 Sets 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 Strength: 4 Sets Arms up Sorenson lift and holds: Lift + 5 Second hold x 7-10 Reps Scap Pull-ups x 10-12 Reps Single Arm/Single Leg KB Deadlift x 12/12 [...]
REST DAY! Here is your Recover Mobility
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: AMRAP in 16:00 10 Power cleans (65) 10 Dips 10 Med ball squat cleans (20) *EMOM stop and do 5 Up/Downs (burpee no push-up) Work: 5 Sets 12/12 Side [...]
Warm-up 2 Sets 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's Work: Every Minute on the Minute for 20:00 Min 1: 8 Front Squats + 20 Seconds max jump rope Min 2: 30 Seconds max rep heavy Russian Swings Min 3: 20 Seconds Max rep box jumps + 20 Seconds max rep [...]
