Major: Back, shoulder Minor: Core, biceps Strength Heavy & challenging working sets with maximum weight for 15 reps Strict Pull-ups 2x15 10 Plank walkups to mtn climber in between each set 2 min rest EMOM 5 mins 6 Hang Cleans Go up in weight each time Ex. BB #95, 115, 135, 155, 165, 185 Or [...]
Major: Back, shoulder Minor: Core, biceps Strength Heavy & challenging working sets with maximum weight for 15 reps Strict Pull-ups 2x15 10 Plank walkups to mtn climber in between each set 2 min rest EMOM 5 mins 6 Hang Cleans Go up in weight each time Ex. BB #95, 115, 135, 155, 165, 185 Or [...]
Major: Back, Hamstrings Minor: Shoulders Workout 1:For Time Row 200 Meters @85% pace Deadlift: 10 Reps @ 60% x 5 Rounds Rest 2 mins Workout 2: For Total Time 15 Dumbbell Lateral raises 15 Dumbbell Front raise or Plate raise 1 min jump rope 3 Rounds Right into… 50 Crunches with block or medball in [...]
Major: Shoulders, biceps, triceps Minor: Core Workout: Every Minute on the Minute for 21:00 Min 1 - 12-15 Cal row Min 2 – 10 DB Hang Cleans (45s/25s) Min 3 – Plank slides (45/25) 2 min rest Strength: Every minute on the minute for 6:00 5 Power Cleans at 70% 1RM 2 min rest Workout: With [...]
Major: Legs Minor: Shoulders Warm-Up: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope 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 [...]
Today is a Rest Day or 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 [...]
Major: Chest & Back Minor: Shoulders, core DTP 40-30-20-10-10-20-30 Reverse pull down (or jump pullups) DB incline press *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 continue Rest 3 mins Core: 1 min plank hold [...]
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 - Thruster with medium dumbbells or [...]
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: Jump rope, rower, bike, or light run for 5-10 mins) 10 Rounds of 10 Air squats 10 Seated Cable Rows or pulldowns (medium weight) 3 mins rest Set 1: For Time 60-50-40-30-20-10 Double unders 6-5-4-3-2-1 DB [...]
Major: Chest Minor: Shoulder, Core, Triceps Suggested Warmup: Rower 200m @ 70% 10 Push-ups 10 Jumping Jacks x 3 rounds Set 1: 21-15-9 Reps Of: DB hang Cleans (45s/30s) Push-Ups on dumbells (thumbs up grip) Rest 2min Set 2: Strength, Reps of 5-10-15 Incline Bench Dropset Single Arm upright row (with plate or DB) *3 Sets – [...]
Major: Back, hamstrings, core Minor: Quads Set 1 Warm-up & Priming of Hinge Movement: Kettlebell Swings to jump rope 20 Swings/40 Jumps (Double-under if you can) 15 Swings/30 jumps 10 Swings/20 jumps 5 Swings/10 jumps Set 2 Deadlifts - Build to a heavy 5 Reps (5x5), Deadlift OR Deadlift variation Barbell Curl to reverse [...]
