Major: Shoulders, Biceps, Triceps Minor: Anaerobic 3 Rounds Single arm upright rows 12 (with plate or DB) Plate raise 12 60 Second rest Into.. Sprints on Assault bike, bike or treadmill 30 Seconds All out 60 Second rest 3 rounds Bicep and Tricep countdown With same weight Start at 10 and work way down to [...]
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, endurance Minor: Chest, core 15 Minute EMOM Every 1st minute A, 2nd minute B, 3rd minute C A. Hang Cleans 10 (#135/95) B. Box Jumps 10 (or burpees bar jump) C. Db press 10 (#45/#25) 3 min rest and then.. As fast as possible 100 burpees 100 double unders for time Suggested Sets: [...]
Major: Legs Minor: core For time: DTP Lower 40-30-20-10-20 40 Reps air squat 40 Lunge Jumps (20 each side) 30 Squats 40-50% Max weight 30 Lunge jumps with med ball or weight 20 Squats 55-60% Max weight 20 Lunge jumps with heavier med ball or weight Continue pyramid up in weight and then back down [...]
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 [...]
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 [...]
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: 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 [...]
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 [...]
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 [...]
Today is a Rest Day! Recovery: Rest Day Recovery
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 [...]
