Major: Legs, Back Minor: core Suggested warmup: Rower 500m Run 400m 5 Box jumps 5 steps ups on bench or box 10 Rounds of: 10 BB Squat (bodyweight ex. 185# 10 Pullups – Perform strict until you cannot and finish the rest with kip or jump-pullup 2 min rest Without rest: 20 DB Lateral raise [...]
Major: Chest & Legs Minor: Shoulders, core 3 rounds for time 10 Step back lunges, each leg (75-100lbs dbs or barbell) 10 Dips with 3 second eccentric lower Rest 3 mins 10 minute AMRAP Using same DB’s #60/40 on the same bench 6 DB Squat Cleans 12 DB Bench press 4 min rest 4 Rounds [...]
Major: Back, chest Minor: Legs AMRAP 1 Minute max reps Chest Press Machine (moderate to heavy weight)* 1 Minute Upright rows (barbell or rope on cable machine) 1 Minute Jump rope 1 Minute rest 3 Rounds *When you hit failure, take 3 breathes and repeat max effort *Can sub with #135/95 bench 3 min rest… [...]
Major: Back, chest Minor: Legs AMRAP 1 Minute max reps Chest Press Machine (moderate to heavy weight)* 1 Minute Upright rows (barbell or rope on cable machine) 1 Minute Jump rope 1 Minute rest 3 Rounds *When you hit failure, take 3 breathes and repeat max effort *Can sub with #135/95 bench 3 min rest… [...]
Major: Legs, shoulders Minor: Arms TRIPLE DOUBLE 15 Use a higher weight and effort for what you did with 20 rep 2 rounds of 15 reps for 3 supersets. Rest 60-90 Seconds Each set Complete A twice, B twice, and then C twice This should be really HARD! A. 2 Rounds 15 Reps Barbell Squat [...]
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: Back, Hamstrings Minor: Shoulders Superset 1 15 Pull-ups (5 wide, 5 normal, 5 chin-ups thumbs out) 15 Wall balls (20#) 4 rounds Landmine row Dropset 5-10-15 Heavy, medium, light *Emphasize squeeze and contraction *Can Sub with back row or machine row 30 Box runners, 15 steps ups with explosiveness on each leg. Use bench [...]
Major: Chest, Shoulders Minor: Core Anaerobic warmup to wakeup nervous system 30 Second jump rope 5 Burpee to box jump 5 Ball slams, bent over chest pass into the ground 2 Rounds Into.. Incline Press Drop Set 5-10-15 Ex. Three 25# plates (195) for 5 Two 25# plates (145) for 10 One 25# plate (95) [...]
Major: Legs, back, core Minor: Shoulders Warmup 30 Second jump rope 10 Push up to mountain climbers 3 rounds 5 min + Build up to heavy’ish Deadlift into.. EMOM every minute for 16 Minute 1 200m row Minute 2 3 Deadlifts at 80% of max Minute 3 10 DB push-press (challenging weight ex. #50/40) Minute 4 [...]
Today is a Complete off Day! Rest Day Recovery
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
