Major: Legs Minor: Shoulders TRIPLE DOUBLE-DOUBLE 2 rounds of 20 reps for 3 supersets. Rest 60-90 Seconds Each set Complete A twice, B twice, and then C twice This should be really HARD! A. 20 Reps Barbell Squat (the most that you can handle) *20 R max 20 Reps Shoulder Push Press (DB’s or BB) [...]
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 [...]
Major: Core, Shoulders Minor: Legs Explosive circuit that gives your core a whole lotta of love. Mix it up and keep having fun. Pick explosive exercise that you can do for a heavy rep (with good form) Such as a power clean, snatch, muscle up, high jump, handstand pushup 5 - Squat thruster with medium [...]
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 [...]
Major: Legs Minor: Back Warm-up: Metabolic mobility for hips and legs + Aerobic primer (All options to choose from: Jumprope, rower, bike, or light run for 5-10 mins) 10 Rounds of 10 Back Squats at bodyweight (or close) 10 Seated Cable Rows or pulldowns (medium weight) 3 mins rest 60-50-40-30-20-10 6-5-4-3-2-1 Double unders DB Snatches [...]
Major: Chest Minor: Shoulder, Core, Triceps Suggested Warmup: Rower 200m @ 70% 10 Push-ups 10 Jumping Jacks 3 rounds 21-15-9 Reps Of: DB Hang Cleans 45/30s Push-Ups on dumbells (thumbs up grip) As fast as possible, rest 2 mins before moving on to next set Rest 2min 5-10-15 Strength Incline Bench Dropset Single Arm upright [...]
Major: Back, hamstrings, core Minor: Quads Set 1 Warm-up & Priming of hinge movement KB Swings to jump rope 20 Swings/40 Jumps (DU if you can) 15 Swings/30 jumps 10 Swings/20 jumps 5 Swings/10 jumps Set 2 Deadlifts - build to heavy 5 (5x5) Deadlift OR Deadlift variation Curl & press x 10 between each [...]
Major: Legs, back, Minor: Warmup Set On bench or box 10 box runners 10 Plyo pushups 3 Rounds Into… 4 rounds 15 Single arm DB rows (on bench) #70/#45 15 DB Press (with same weight) 200m row as fast as possible Males <40/females <50 1 minute rest between each round 2 min rest… 15 Seated [...]
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 [...]
Major: Legs, core, anaerobic Minor: legs, Great volume mix up 10 rounds as fast as possible 5 goblet squats #60 DB/#40 3 DB Snatches each side 1 Minute Varied jumprope 2 min rest 4 rounds 400m run 10 T2B 10 Side plank rotations each side 5 burpee box jumps 1 minute rest Recovery: Quads, Hips [...]
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 [...]
Major: Shoulders, Biceps, Triceps Minor: Core, cardio Suggested warmup Bike or Assault at 50% 5 mins 3 Rounds DB push press (heavy) #50/60 10 reps and then 5 reps single arm r, 5 single L 15 Cable Upright rows 10 Leg raise (on bar or bench) 2 min rest 3 Rounds 10 Curl and reverse [...]
