Major: Shoulders, Anaerobic Minor: Biceps, triceps, core Warm up with jump rope or bike Shoulder warmup 10 Upright rows #45/35 barbell or #25 DB’s 10 Shoulder press #45/35 barbell or #25 DB’s 10 Burpees 2 Rounds at moderate pace Into… 5 Rounds of 10 DB Snatch #60/30 30 Second max effort on assault bike Rest [...]
Major: legs, Back Minor: Core, Shoulders 20 Rep Max for squat (1 set) You get one go at this after warming up. #95 or #135 can feel spicy with this amount of reps. Make sure form is good and shoot for something challenging. You should have to fight for the last 5-6 reps. Aim for [...]
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 & Legs Minor: core Warmup: 400m run@ 50-60% 30 Second farmers walk holding #45in each hand 5 box jumps (box or bench) 2 Rounds Into 10 Minute EMOM Minute 1: 12 DB Deadlift with 2 Second eccentric lower #70/45 Minute 2: 20 Box runners on bench or box, 10 each leg with explosive [...]
Major: Chest and Back Minor: Shoulders, core Warmup: 1 minute Assault bike or rower 10 burpees 3 rounds Tempo & Strength 3 Second eccentric lower on both exercises 4 Rounds A. 10 cable Pulldowns (pull ups if not available) B. 10 Incline Bench Press 55-60% 1rm 1 minute rest between each movement 3 minute rest [...]
Major: legs, chest, back Minor: Core, Shoulders Strength 5 rounds With same weight moving up 5 Front Squat 5 Push-press Ex. 95, 115, 135, 155, 185 2 mins rest Unilateral AMRAP 8 min 10 DB rows, on bench, each side 10 Single arm chest press on same bench 2 min rest 4 rounds for time [...]
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 & Legs Minor: core Engine warmup@ 75% 3 rounds 200m row 10 KB Swings 40/30 2 minute rest 5 Rounds for time: 10 Burpee Deadlifts 50/35lb. 15 Toes-To-Bar or hanging leg raise 3 min rest 10 min to get as far as possible... 3-6-9-12-15.... DB Squat Clean thruster 35/20s *30 Double Unders after [...]
Major: Chest and Back Minor: Shoulders, core 10 Rounds: A. 10 Pull-ups (strict as long as you can, then kip or jump) B. 10 Bench Press #155/135/95 (pick the heaviest weight that you are confident about) 1 minute rest between each movement *Use Lat pulldown if needed. This is a fun one with a partner [...]
Major: legs, Minor: Core, Shoulders TRIPLE DOUBLE 10X Use a higher weight and effort for what you did with 12 & 20 rep 2 rounds of 10 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. 10 Reps Barbell Squat [...]
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 5 min warmup (should be level of breaking a sweat) 60/30/30 Complete Movement A for max reps for 60 Seconds, then B, and then C. Rest 1 minute or less and move on to 30 seconds for A, B, and then C Repeat 3rd round for 30 seconds each [...]
