Major: Shoulders, endurance Minor: Chest, core 2 Rounds .25 Run @ 80% effort (5 incline for extra) 90 Seconds rest Rest 2 mins 5 Rounds 10 Alt. DB Snatches 45/30lb. 10 Push-Ups Rest 2 mins 2 Rounds .25 Run @ 80% effort 5 incline for extra) 90 Seconds rest Rest 2 mins 5 Rounds 10 [...]
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 & Back Minor: core 5X5 Deadlift Deadlift build to heavy 5 rep deadlift In between each set: 15 Reps of Cable back rows or pulldowns (medium to heavy weight) 2 minutes rest 3min. AMRAP: 6 Pull-Ups 6 Front Squats 95/65 3 minute rest With same DB’s ex. #40’s 10 Bentover DB rows 5 [...]
Major: Chest and Shoulders Minor: Anaerobic, core 5 Rounds: A. 15/12 Cal Row B. 6 Hang Cleans (climbing) 1 minute rest between each movement 5 Rounds: A. 15/12 Cal Assault Bike B. 6 Bench Press (climbing) 1 minute rest between each movement 5 Rounds: A. 60 Double Unders or 1 min jumprope B. Max Russian [...]
Major: legs, Minor: Core, Shoulders TRIPLE DOUBLE DOZEN Use a higher weight and effort for what you did with 20 rep 2 rounds of 12 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. 12 Reps Barbell Squat (the most [...]
Major: Shoulders, Biceps, Triceps Minor: Anaerobic 3 Rounds Single arm upright rows 12 (with plate or DB) Plate raise 12 60 Second rest Into.. Sprints on Assault bike, bike or treadmill 30 Seconds All out 60 Second rest 3 rounds Bicep and Tricep countdown With same weight Start at 10 and work way down to [...]
Major: Shoulders, Biceps, Triceps Minor: Anaerobic 3 Rounds Single arm upright rows 12 (with plate or DB) Plate raise 12 60 Second rest Into.. Sprints on Assault bike, bike or treadmill 30 Seconds All out 60 Second rest 3 rounds Bicep and Tricep countdown With same weight Start at 10 and work way down to [...]
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, endurance Minor: Chest, core 15 Minute EMOM Every 1st minute A, 2nd minute B, 3rd minute C A. Hang Cleans 10 (#135/95) B. Box Jumps 10 (or burpees bar jump) C. Db press 10 (#45/#25) 3 min rest and then.. As fast as possible 100 burpees 100 double unders for time Suggested Sets: [...]
Major: Legs Minor: core For time: DTP Lower 40-30-20-10-20 40 Reps air squat 40 Lunge Jumps (20 each side) 30 Squats 40-50% Max weight 30 Lunge jumps with med ball or weight 20 Squats 55-60% Max weight 20 Lunge jumps with heavier med ball or weight Continue pyramid up in weight and then back down [...]
Major: Chest and Back Minor: Shoulders, core For time (limited rest) 40-30-20-10-10-20-30 Seated Cable Row DB Press Up in weight and back down for final two sets *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 [...]
Major: Back, Triceps Minor: Biceps, Shoulders Muscle endurance + hit 6 Rounds 15 Second max effort sled push or Deadmill 15 DB Standing press or Arnold press (moderate to heavy) 15 DB Curls (moderate weight) 1 minute rest 3 minute rest 10 Decline bench leg raise or hanging leg raise 10 Burpees 4 Rounds 2 [...]
