Warm Up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks 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) CORE: Med Ball Wall Toss: Alternate R-side/L-side: 20/14lbs: 5x30sec Med Ball Over The Shoulder [...]
Today is an active rest day! 45 Mins of one of the following: Rowing Running Swimming Biking
WARM UP: 3 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 7/7 Pike 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: Hang Power Snatch: 5x3 @70%: -pair w/ 5x5 DB (35/25) [...]
Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch 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 5x5 @70%: for speed. pair w/ 5x5 20sec squat [...]
WARM UP: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike 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) SPEED: 5sets of SL BOUND JUMP SPRINTS: 4 bound [...]
WARM UP: 2x 10 Inch worms 10 Hip Hurdles aka Over fence 10 Lunge with twist then 5:00 - Easy run 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) CORE: Med Ball Wall Toss: Alternate R-side/L-side: 20/14lbs: 5x30sec Med [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
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: Hang Power Snatch: 5x3 @70%: -pair w/ 5x5 DB (35/25) Box [...]
WARM UP: 5/5 Scorpians :20 Up dog hold :20/20 Couch stretch 5 Inchworms x 2 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 5x5 @70%: for speed. pair w/ 5x5 20sec squat [...]
WARM UP: 1 Round 300 Meter run 12/12 Alternating Spiderman stretch 10/10 Spiderman 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) SPEED: 5 sets of SL BOUND JUMP SPRINTS: 4 bound jumps, sprint 40yards 3 sets of building [...]
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) CORE: 3X20 GHD Sit ups Med Ball Slams: 5x10 -40/30lbs Med Ball Toss: 5x10 40/30lbs: W/ [...]
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: Front Squat: 5 @ 50 3 @60 1 @70%: 5x5 @70% High Hang Power [...]
