Major: legs, shoulders Minor: shoulders Work: Front and back squat Perform front squats and then back squats at double reps immediately. Same weight front/back and then go up each set. 5/10 ex. 185 for 5 front squats, rack and into 10 reps at 185 4/8 ex. 205 3/6 ex. 225 2/4 ex. 235 1/2 ex. 245 Use [...]

Major: chest, back, shoulders Minor: Arms, core 20-10-10-20 Seated cable row 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 For Time @ 80-90% effort: Run 400m 12 DB Power [...]

Today is an Active Rest Day! 60 Minutes of biking, yoga, running, or swimming Recovery: Rest Day Recovery

Major: Back, shoulders Minor: Shoulders, Biceps 10 EMOM (5 Rounds) Minute 1 5 Deadlifts at 70% of 1RM Minute 2 8 DB Push-press #50/30 Bring DB’s by barbell that is setup for Deadlift Your rest is determined by how fast you finish minute or minute 2 exercises 3 min rest 60-30-30 Set 1 60 seconds [...]

  Major: Core and cardio Minor: legs Plank Reaches x 100 Into... 8 rounds On assault or echo bike (can sub for all out incline sprint or deadmill push) Warm up for 2 mins 20 seconds max effort 90 seconds rest This should hurt and the 90 second rest will go by fast *This can be [...]

Today is an Active Rest Day! 60 Minutes of biking, yoga, running, or swimming Recovery: Rest Day Recovery

Today is an Active Rest Day! 60 Minutes of biking, yoga, running, or swimming Recovery: Rest Day Recovery