Warm-up: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs x 2-3 Rounds Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Front Squats: 5 @50 5 @60 5 @70 : Continue to Build [...]
Today is a Rest Day for the program! Rest Day Recovery is made for days like this!
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming Rest Day Recovery is great for days like this!
Warm up: 3 Sets Run 100 Meters :20/:20 Lunge position hold 10/10 Plank alternating arm/leg lifts Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Hang Power Snatch: 5 x 3 @ 80%: -pair with 5 x 5 Dumbbell [...]
Warm up: 3 Sets 25 Meter swim :20 Seated arm pumps 20/20 Single leg hip thrusts Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Back Squats: 5 @ 50 3 @60 1 @70%: 5×5 @70% Speed Squats: after [...]
Warm Up: 3x 10 Touch downs 10 Step bear crawl forward and back 10 step ape crawl forward and back 10 step crab forward and back 10 Push-ups Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) Strength: FIND 1RM [...]
Warm Up: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Then Two Sets of: Star Lungesx 10 per leg Toe Touchesx 10 per leg Front to Back Leg Kicksx 10 per leg Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds [...]
Warm Up: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) 1RM TEST: 10 Yards 20 Yards 40 Yards 60 Yards 100 Yards 300 Shuttle *record fastest times [...]
Today is a Rest Day for the program! Rest Day Recovery is made for days like this...
Warm-up: Row 500 Meters 25 Banded overhead press 10 Inchworms Today is an active rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming Recovery: Rest Day Recovery
Warm-up: 5:00 Of related tissue work, then 1 round of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Standing Dumbbell Squat Jumps: 5x10 45/35lbs Standing Dumbbell Jumping Thrusters: 5x5 [...]
Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Front Squats: 5 @50 3 @60 1 @70: Continue to build to 5RM 4x3 [...]
