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: Chest, shoulders Minor: core Suggested warmup: 1 minute jumprope (or 200m run) 20 pushups 200m row 2 rounds As fast as possible Build up to 50-60% Hang Clean 8 Hang cleans (#135/#95) 8 Push-ups 8 Rounds 21-15-9 Go up in weight each set to as heavy as you can handle Emphasize squeeze and control [...]
Major: Legs and Back Minor: cardio & Core Warmup: mobility and build to heavy 5RM Squat 4 Rounds 5 Squats at 80% 5 pull-ups with 3second eccentric lower Rest 1 minute 3 min rest SQ Clean & Row Superset Pick the same DB’s for both moves Use the bench for squat cleans and rows Go [...]
Major: Chest, Shoulders Minor: Arms, core 45/30 Cal Assault Bike OR 500 Row Max DB Hammer Curls in remaining time. 5-10min AMRAP: 10 Bench Press 135/95lb. 20 American KB Swings 53/35lb. 10-15min Row 500m Max DB Tricep extension in remaining time. 15-20min AMRAP: 10 Bench Press 135/95lb. 20 American KB Swings 53/35lb. 20-25min. 400m Run [...]
Today is a Rest Day! Recovery: Rest Day Recovery
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 [...]
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: Chest, shoulders Minor: core Suggested warmup: 1 minute jumprope (or 200m run) 20 pushups 200m row 2 rounds As fast as possible Build up to 50-60% Hang Clean 8 Hang cleans (#135/#95) 8 Push-ups 8 Rounds 21-15-9 Go up in weight each set to as heavy as you can handle Emphasize squeeze and control [...]
Major: Legs and Back Minor: cardio & Core Warmup: mobility and build to heavy 5RM Squat 4 Rounds 5 Squats at 80% 5 pull-ups with 3second eccentric lower Rest 1 minute 3 min rest SQ Clean & Row Superset Pick the same DB’s for both moves Use the bench for squat cleans and rows Go [...]
Major: Legs, Back Minor: core Warmup 30/20/10 Cal rower 30/20/10 Wallball 30/20/10 push-ups Ex. 3 rounds, 1st round 30 of each, 2nd 20, 3rd 10 2 min rest 10 Minute AMRAP 10 deadlifts #185/135 10 shoulder press w/ Medium heavy DB’s 20 Lunge steps (front leg on #45 plate, bring back knee down directly under [...]
Major: Chest, Shoulders Minor: Arms, core 45/30 Cal Assault Bike OR 500 Row 5-10min AMRAP: 10 Bench Press 135/95lb. 20 American KB Swings 53/35lb. 10-15min Row 500m Max DB Tricep extension in remaining time 15-20min AMRAP: 10 Bench Press 135/95lb. 20 American KB Swings 53/35lb. 20-25min. 400m Run Max DB Hammer Curls in remaining time. [...]
Major: chest, back Minor: Arms, core 20-10-10-20 Seated cable row 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 3 Rounds 10 Box jumps or use step/bench 10 Pushups [...]
