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: Back, shoulders Minor: Shoulders, Biceps 10 EMOM (5 Rounds) Minute 1 5 Deadlifts at 60% of 1RM 8 DB Push-press #50/30 Bring DB’s by barbell that is setup for Deadlift Your rest is determined by how fast you finish minute or minute 2 exercises 3 min rest 60-30-30 Set 1 60 seconds max reps [...]
Major: Core and cardio Minor: legs Plank Reaches 100 Into... On assault or echo bike Warm up for 2 mins 30 seconds max effort 90 seconds rest 8 rounds This should hurt and the 90 second rest will go by fast *This can be subbed out for a sprint if you do not have access [...]
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: Arms, core 10 Rounds of: 10 Hang cleans #135/#95 10 Bench Press #135/#95 Goal should be under 25 minutes 3 min rest 3 Rounds 10 Curl and reverse press, thumbs out 30 Double unders or 30 second jump rope 30 Second rest Into… 2 Rounds for time: 10 Burpees 15Hammer DB [...]
Major: Legs, Back Minor: core Suggested warmup: Rower 500m Run 400m 5 Box jumps 5 steps ups on bench or box 10 Rounds of: (this should take close to 30 mins) 10 BB Squat (bodyweight ex. 185#) 10 Pullups – Perform strict until you cannot and finish the rest with kip or jump-pullup 1 minute [...]
Major: chest, back Minor: Arms, core 12 Minute EMOM Every 1st minute A, 2nd minute B, minute 3 rest A. Hang Cleans 10 (#135/95) B. Box Jumps 10 (or burpees bar jump) 3 min rest 12 Minute EMOM Every 1st minute A, 2nd minute B, minute 3 rest A. Max reps with cable pulldown (close [...]
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, anaerobic Minor: Legs, Conditioning EMOM 4 Minutes 4 DB Cleans 45/30s 4 DB Front Squats 4 DB Push Press Rest 2 minutes EMOM 4 Minutes 4 DB Cleans 45/30s 4 DB Front Squats 4 DB Push Press Rest 3 mins 5 Rounds Assault Bike Sprints (or prowler or deadmills) 30 Seconds All out [...]
Major: Legs, back Minor: Shoulders, core 2 Rounds for time 400m Run 30 KB Swings #60/40 3 min rest Strength: 5 Rounds Work up to heavy deadlift 3 Deadlifts @80% 10 DB Push-press #50/40 1 Minute rest between rounds 3 min rest 2 Rounds for time 400m Run 30 KB Swings #60/40 Into.. Accessory work [...]
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 [...]
