Major: Legs, back Minor: Core, chest Warmup with row, bike or run Workout: 10 DB Squat Cleans (moderate weight) 400m Run 4 Rounds 3 Min rest 10 Bent over rows (with 25-45lb plate or DB’s) 20 Yard Farmers Carry (with same weight) 10 Burpees 4 Rounds 3 min rest 10 Rounds of 30 Second work [...]
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 [...]
Major: Legs, back Minor: Core, chest Warmup with row, bike or run Workout: 10 DB Squat Cleans (moderate weight) 400m Run 4 Rounds 3 Min rest 10 Bent over rows (with 25-45lb plate or DB’s) 20 Yard Farmers Carry (with same weight) 10 Burpees 4 Rounds 3 min rest 10 Rounds of 30 Second work [...]
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 [...]
Note: the magic here is in the volume and load that will be challenging. You must pick a weight that you can handle with good form. If you’re unsure about your squat and form with hips or back, use the trap bar or leg press if you must (with leg press, go for full range [...]
Major: Legs, anaerobic Minor: Push-ups, core 2 X 10 Heavy Strict pull-ups with weight (more than earlier in the week at 15 rep) 10 Plank walkups to mtn climber in between each set Take up to 3 minutes for a full recover between sets Rest 2 mins 3 Rounds of: Heavy DB Row 5 Right, [...]
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: Anaerobic & Aerobic Minor: Core, legs 1000m row at 60% Try and stay relaxed, breathing through nose Metabolic conditioning HIIT of choice: 10 X 20 Seconds 40 Second recovery All out effort Choose: Assault bike, sprints, treadmill, bike, rower, high-knee jump rope Recovery: Low Back, Hips and Hamstrings
Major: Legs, back Minor: Core, chest Warmup with row, bike or run Strength 2 Heavy & challenging working sets with maximum weight for 12reps. This weight should be 5-10% more than what you did a few days before on your sets of 15. Warmup with 2-3 set prior to your attempt Squats 2x12 Incline Bench [...]
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 [...]
