Major: Back, hamstrings, core Minor: Quads Set 1 Warm-up & Priming of hinge movement KB Swings to jump rope 20 Swings/40 Jumps (DU if you can) 15 Swings/30 jumps 10 Swings/20 jumps 5 Swings/10 jumps Set 2 Deadlifts - build to heavy 5 (5x5) Deadlift OR Deadlift variation Curl & press x 10 between each [...]
Major: Legs, back, Minor: Warmup Set On bench or box 10 box runners 10 Plyo pushups 3 Rounds Into… 4 rounds 15 Single arm DB rows (on bench) #70/#45 15 DB Press (with same weight) 200m row as fast as possible Males <40/females <50 1 minute rest between each round 2 min rest… 15 Seated [...]
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, core, anaerobic Minor: legs, Great volume mix up 10 rounds as fast as possible 5 goblet squats #60 DB/#40 3 DB Snatches each side 1 Minute Varied jumprope 2 min rest 4 rounds 400m run 10 T2B 10 Side plank rotations each side 5 burpee box jumps 1 minute rest Recovery: Quads, Hips [...]
Major: Back, legs, chest, shoulders Minor: Core, cardio 6 Rounds of 3 Reps Deadlift building weight 10 Pushups between each set 2 mins rest AMRAP: 12MIN AMRAP (Power Clean ladder) 20 @50% 15 @65% 10 @75% Max reps at 90% Rest 5 mins… 50 reps of Bench Press at 135/85 Rest pause.. Every time you [...]
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: Shoulders, Biceps, Triceps Minor: Core, cardio Suggested warmup Bike or Assault at 50% 5 mins 3 Rounds DB push press (heavy) #50/60 10 reps and then 5 reps single arm r, 5 single L 15 Cable Upright rows 10 Leg raise (on bar or bench) 2 min rest 3 Rounds 10 Curl and reverse [...]
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: 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 [...]
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 [...]
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 [...]
