Major: legs, Back, shoulders Minor: core Primer & Warmup With same plates or DB’s ex. Use #45’s, 35’s, 25’s 10 Bent-over rows Farmers Carry 40 ft 4 Rounds (under 5 mins) Into.. Strength: Every 2 Minutes for 10 minutes 10 Body weight Squats (185 = 185 lb squats) 10 Jump Squats 3 min rest 3 Rounds [...]
Major: chest, back Minor: Arms, core Anaerobic warmup to wakeup nervous system 30 Second jump rope 5 Burpee to box jump 5 Ball slams, bent over chest pass into the ground 2 Rounds Into.. Superset 1 Incline Press Drop Set 5-10-15 Ex. Three 25# plates (195) for 5 Two 25# plates (145) for 10 One [...]
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, arms Minor: Core, Conditioning Light Work Warmup 8 power clean #185 or 70% of max weight 10 weighted pull-up 12 cals on assault bike (as fast as possible goal: under 30 seconds) 4 rounds 2 min rest For Time (goal10 mins or under) 15 DB lateral raise 15 DB Curls 15 t2b 30 [...]
Major: Shoulders, arms Minor: Core, Conditioning Light Work Warmup 8 power clean #185 or 70% of max weight 10 weighted pull-up 12 cals on assault bike (as fast as possible goal: under 30 seconds) 4 rounds 2 min rest For Time (goal10 mins or under) 15 DB lateral raise 15 DB Curls 15 t2b 30 [...]
Major: Legs, back Minor: Core, chest FULL COURT PRESS Front squat/back squat – Perform front squats and then back at double reps immediately. Same weight front/back and then go up each set. 5/10 #185 (example of weight) 4/8 #205 3/6 #225 2/4 #245 1/2 #255 *15 push-ups between each set 2 mins between each squat [...]
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, Back Minor: Back, core 2 Rounds 12 Pull-down or chin-up, 3010* 12 Dips, 3010 60-90 Second rest *3 Second eccentric lower, no pause and 1 second back Into.. 3 Rounds 15 Single Arm Cable Pulls, each arm Medium to heave weight 12 Single Arm Chest Press on bench or stability ball, each arm [...]
Major: legs, Shoulders Minor: core Strength: Deadlifts Build to heavy 5 (5x5) Deadlift OR Deadlift variation DB’s or Trap/Hex bar Curl & press x 10 between each set with barbell or medium DB’s Take 90 Seconds or more between Deadlift sets 2 min rest Dumbbell squat clean Superset A DB Squat clean 10, 8, 6, [...]
Major: Legs, back Minor: Arms, core Warmup: 30 Second jump rope 10 WGS, 5 each side 3 rounds 5 min + Build up to heavy’ish Deadlift into.. EMOM every minute for 16 Minute 1 200m row Minute 2 3 Deadlifts at 80% of max Minute 3 10 DB push-press (challenging weight ex. #50/40) Minute 4 [...]
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, Arms Minor: Back, core Muscle endurance 60/30/30 for all 3 rounds A/B (+ aux movement Between each) Set/Round 1 60 seconds max effort Set/Round 2 30 seconds max effort Set/Round 3 30 seconds max effort Choose a weight that is medium-heavy. This should be challenging! ONE A Upright rows B DB press or [...]
