Major: Chest and Shoulders Minor: Anaerobic, core 5 Rounds: A. 15/12 Cal Row B. 6 Hang Cleans (climbing) 1 minute rest between each movement 3 min rest 5 Rounds: A. 15/12 Cal Assault Bike B. 6 Bench Press (climbing) 1 minute rest between each movement 3 min rest 5 Rounds: A. 60 Double Unders or [...]
Major: Legs, core Minor: shoulders Volume 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 10 squats – heavier 20 Squats @55-60% [...]
Rest or Active Recovery Yoga, hike, swim or steady sweat that is NOT STRESSFUL :) Recovery Session
HIIT & Metabolic Conditioning 2 Rounds .25 mile run 25 DB lateral 15 DB Front raise, each arm 2 min rest 10 Sets: 2 Burpee Pull Up 4 Air Squats 6 Jump Lunges 20 Double Unders Rest 30sec after set 2,4,6, and 8 3 min rest 4 Rounds 30 Second max effort on bike/assault bike [...]
HIIT & Metabolic Conditioning 2 Rounds .25 mile run 25 DB lateral 15 DB Front raise, each arm 2 min rest 10 Sets: 2 Burpee Pull Up 4 Air Squats 6 Jump Lunges 20 Double Unders Rest 30sec after set 2,4,6, and 8 3 min rest 4 Rounds 30 Second max effort on bike/assault bike [...]
Major: Back, legs, shoulders Minor: Core 21-15-9 Light-medium weight for deadlifts with good form Deadlifts #135/95 DB Push Press #50-30 Push yourself but maintain form 5 minute rest 5 rounds 1min. of Thrusters 95/65 1min. of Toes-To-Bar 1min. Rest Optional finisher: 3 Rounds 1 minute walking lunges (or step backs in place) 1 Minute jump [...]
Major: Chest, Back Minor: Biceps, Shoulders Strength 5 Rounds 6-8 BB Bench Press Heavy as possible, 3 sec eccentric, immediately into: 1 min of chin-ups (thumbs out) Rest 2 min 3 Rounds 8-10 Reps single arm incline DB Bench (Heavy as possible, 3 sec eccentric) immediately into; 1 min barbell bicep curls #45 rest 2 [...]
Active rest day Make sure to get off the couch and get moving today. Try to do something outside the gym that will get your heartrate moving for 30-60 mins. Yoga, hike, tennis, basketball
Major: Legs, Shoulders Minor: Core, Chest EMOM Every 4min. X 5 rounds 3 Back Squats (Heavy as possible) 500m Row Rest 5min 5 rounds 1min. of max kb Swings #70/40 1min. of max push-press 135/95 1min. of max double unders 1min. of max push-ups 1min rest Recovery
Major: Back, Shoulders Minor: Legs, Core 5 Rounds 6 Hang Cleans (Heavy as possible, but with CLEAN form) immediately into; 6 Strict Pullups (Heavy as possible) immediately into; 1 min of Max Double Unders Rest 2min After last round Rest 3 mins + remaining 2 mins EMOM 18 min emom 1.) 15/12 Cal Row 2.) [...]
Active rest day Make sure to get off the couch and get moving today. Try to do something outside the gym that will get your heartrate moving for 30-60 mins. Yoga, hike, tennis, basketball
Major: Chest, Shoulders Minor: Core, Anaerobic Every 3 minutes for 5 rounds: 20/15 Cal assault bike 10-15 DB Bench press 70/45+ Rest 5 minutes 4 Sets: Close grip Bench press 8-10 reps Immediately into; 15 Burpee box jumps 24” Rest 2 minutes Rest 5min 21-15-9 HSPU’s (handstand pushups Strict Ring Dips (or normal dips) Pushups [...]
