Performance Unleashed 093023

By |2023-09-26T18:25:12+00:00September 28th, 2023|Performance Unleashed|

Major: Chest and Back Minor: Shoulders, core For time (limited rest) 40-30-20-10-10-20-30 Seated Cable Row DB Press Up in weight and back down for final two sets *2 Sets of 10 should be heavy, final set of 20 should be challenging.  *Rest Pause style, perform reps with goal and stop to catch 3 breathes and [...]

Performance Unleashed 092923

By |2023-09-26T18:24:16+00:00September 27th, 2023|Performance Unleashed|

Major: Back, Triceps Minor: Biceps, Shoulders Muscle endurance + hit 6 Rounds 15 Second max effort sled push or Deadmill 15 DB Standing press or Arnold press (moderate to heavy) 15 DB Curls (moderate weight) 1 minute rest 3 minute rest 10 Decline bench leg raise or hanging leg raise 10 Burpees 4 Rounds 2 [...]

Performance Unleashed 092823

By |2023-09-26T18:22:34+00:00September 26th, 2023|Performance Unleashed|

Today is an Active Rest Day for the Program! Today aim for 10,000 Steps or some active recovery that you enjoy. Each week there will be 2 Rest days as a break away from weights or challenging activity are important.   I know momentum feels good but you can keep this up with a day that [...]

Performance Unleashed 092723

By |2023-09-21T20:16:32+00:00September 25th, 2023|Performance Unleashed|

Major: Chest, shoulders Minor: core Suggested warmup: 1 minute jumprope (or 200m run) 20 pushups 200m row 2 rounds As fast as possible Build up to 50-60% Hang Clean 8 Hang cleans (#135/#95) 8 Push-ups 8 Rounds 21-15-9 Go up in weight each set to as heavy as you can handle Emphasize squeeze and control [...]

Performance Unleashed 092623

By |2023-09-21T20:16:14+00:00September 24th, 2023|Performance Unleashed|

Major: Legs and Back Minor: cardio & Core Warmup: mobility and build to heavy 5RM Squat 4 Rounds 5 Squats at 80% 5 pull-ups with 3second eccentric lower Rest 1 minute 3 min rest SQ Clean & Row Superset Pick the same DB’s for both moves Use the bench for squat cleans and rows Go [...]

Performance Unleashed 092523

By |2023-09-21T20:15:33+00:00September 23rd, 2023|Performance Unleashed|

Major: Chest, Shoulders Minor: Arms, core 45/30 Cal Assault Bike OR 500 Row Max DB Hammer Curls in remaining time. 5-10min AMRAP: 10 Bench Press 135/95lb. 20 American KB Swings 53/35lb. 10-15min Row 500m Max DB Tricep extension in remaining time. 15-20min AMRAP: 10 Bench Press 135/95lb. 20 American KB Swings 53/35lb. 20-25min. 400m Run [...]

Performance Unleashed 092423

By |2023-09-21T20:15:11+00:00September 22nd, 2023|Performance Unleashed|

Today is a Rest Day! Recovery: Rest Day Recovery

Performance Unleashed 092323

By |2023-09-19T13:49:52+00:00September 21st, 2023|Performance Unleashed|

Major: Back, Triceps Minor: Biceps, Shoulders Muscle endurance + hit 6 Rounds 15 Second max effort sled push or Deadmill 15 DB Standing press or Arnold press (moderate to heavy) 15 DB Curls (moderate weight) 1 minute rest 3 minute rest 10 Decline bench leg raise or hanging leg raise 10 Burpees 4 Rounds 2 [...]

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