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 [...]
Today is an Active Recovery Day! 15:00 Row 15:00 Bike 15:00 Jog All at about 70% pace Rest Day Recovery
Major: Back, chest Minor: Legs 3 Rounds for time UNI-CYCLE (Unilateral Focus + Cycle) A. 12 Each Cable Row (or Dumbbell row – moderate heavy) B. 12 Each Bulgarian split squat (with light to moderate DB’s) C. 12 Single arm DB Bench (floor, ball, or ground) 3 min rest 3 rounds for time 10 Kettlebell [...]
Major: Conditioning Minor: Chest Workout: 10 Rounds for time @ 70-80% effort 30 Seconds Jump rope 10 Push-ups 3 min rest 30 Second Lunge Iso hold (90 Degrees with front knee, straight line from shoulder to back knee, chest up) each leg 30 Second Wall Squat Into.. 1 mile run @70-75% Heart rate Bike 2 Miles [...]
Today is an Active Recovery Day! 15:00 Row 15:00 Bike 15:00 Jog All at about 70% pace Rest Day Recovery
Major: Back, Hamstrings Minor: Shoulders Rower: 200m @ 85% pace Deadlift: 10 Reps @ 60% 5 Rounds for time Rest 2 mins 3 Rounds for time 15 Lateral raise 15 Front raise or Plate raise 1 min jump rope Right into… 50 Crunches with block or medball in between knees 50 Russian Twists 1 min [...]
Major: Shoulders, biceps, triceps Minor: Core 21 Min EMOM 1 - 15/12 Cal row 2 – 10 DB Hang Cleans 45/25 3 – Plank slides 45/25 2 min rest 6 Min EMOM 5 Power Cleans at 70% 1RM 2 min rest 10 DB Hammer Curls 10 DB Curls 10 DB Tricep Extensions (skullcrusher style on [...]
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 1 min plank hold 30 [...]
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: 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 - Squat thruster with medium [...]
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: Jumprope, rower, bike, or light run for 5-10 mins) 10 Rounds of 10 Back Squats at bodyweight (or close) 10 Seated Cable Rows or pulldowns (medium weight) 3 mins rest 60-50-40-30-20-10 6-5-4-3-2-1 Double unders DB Snatches [...]
