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 50 DB lunges 40 DB hang clean 30 DB presses 20 Goblet Squat 10 DB or KB thrusters Mobility: Quads, Hips and Hamstrings
Body Work: Arms Skull crushers: 4 x 12 Reps Superset with Rope Cable curls: 4 x 12 Reps Rest 1:00 after supersets Bench dips feet up: 4 x 20 Reps Superset with DB Hammer curls: 4 x 20 Reps Rest 1:00 after supersets Double arm DB overhead tricep extensions: 4 x 10 Reps Superset with [...]
Body Work: Chest DB Flys: 5 x 10 Reps, 4 seconds down, rest 1:00 between sets DB Bench Press x 3 Sets: Incline for 10 /slight incline for 15/ flat for max reps Use 3 different weights heavy to light as little rest as possible between movements 2 min rest between sets Push ups to [...]
Body Work: Back Straight Leg Deadlifts: 3 x 10 Reps, rest 1:00 Pull ups: 5 sets of max reps (use a band to get at least 10 reps), rest as needed Banded lat pull downs: 4 x 15-25 Reps, rest 1:00 Bent over rear delt flys: 3 x 12 Reps, rest 1:00 Chin ups: 5 [...]
Today is a Rest Day for the program! Here is your Mobility!
Today is an active rest day for the program! Pick one of the following: Option 1: 5:00 Warm up jog Then :30 Sprint of cardio of choice :30 Warm up pace x 15-20 Intervals Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 30 [...]
Today is a Rest Day for the program! Here is your Mobility!
Today is an active rest day for the program! Pick one of the following: Option 1: 5:00 Warm up jog Then 1:00 High pace run 1:00 Warm up pace jog x 10-12 Intervals Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 30 Second [...]
Body Work: Chest DB Incline single arm bench press: 5 x 10 Reps each arm, rest 1 min between Bench Press: 4 x 8 Reps, rest 2 min between Push ups to failure 4 sets, 1 min rest Ring Dips or Bar dips: 4 x 8 Reps, rest 2 min between Dip to extension on kettlebells: [...]
Body Work: Back Deadlift : 4 x 8 Reps, 1 min rest Pull ups: 5 Sets of max reps, rest 1 min Seated good mornings: 4 x 12 Reps, rest 1 min Single arm DB snatch: 5 Reps each arm x 5 Sets, rest 1 min Supinated banded lat pull down: 4 Sets of 20-25 [...]
Body Work: Shoulders DB shoulder press: 4 x 5 Reps, rest as needed Barbell strict press: 4 x 6 Reps, rest as needed Barbell push press: 4 x 8 Reps, rest as needed Bradford press: 4 x 12 Reps, rest as needed DB lateral raises: 4 Sets 20-15-12-10, drop set 10 Core Work: 10 Sets 10 [...]
Body Work: Legs 1) Back squat: 4 x 4 Reps, heavy, rest as needed 2) Back squat, inside shoulder width stance: 4 x 6 Reps, moderate, rest as needed 3) Back squat, sumo stance: 4 x 30 Reps, light, rest as needed 4) Barbell hip thrusts: 4 x 8 Reps, rest as needed Core Work: [...]
