Warm-Up: Utilize this for all 3 workouts this week. Should only take you about 10-15 minutes to get through everything on here. Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Followed by... Two Sets of: Star Lunges x 10 per leg Toe Touches x 10 per leg Front to Back Leg [...]
Today is an Active Rest day for the program! Pick one of the following: Option 1: 45-60 Minute casual Walk, Bike, Hike, Ski or Row Option 2: Every Minute on the Minute for 15:00 (5 Sets of each) Min 1: 16 Hollow Body Snow Angels Min 2: 30 Supine Toe Touches Min 3: 10/10 Alternating Lunge Jumps (20 [...]
Warm-Up: Utilize this for all 3 workouts this week. Should only take you about 10-15 minutes to get through everything on here. Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Followed by... Two Sets of: Star Lunges x 10 per leg Toe Touches x 10 per leg Front to Back Leg [...]
Warm-Up: Utilize this for all 3 workouts this week. Should only take you about 10-15 minutes to get through everything on here. Jog a Lap (400 meters) Two Sets of: Hip Openers – 5 x per side Mountain Climbers x 20 per leg Hip Circles x 10 each direction Then… Suicide Sprints 10 Meters out [...]
Warm-Up: Utilize this for all 3 workouts this week. Should only take you about 10-15 minutes to get through everything on here. Jog a Lap (400 meters) Two Sets of: Hip Openers – 5 x per side Mountain Climbers x 20 per leg Hip Circles x 10 each direction Then… Suicide Sprints 10 Meters out [...]
Today is an Active Rest day for the program! Pick one of the following: Option 1: 30-45 Minute casual Walk, Bike, Hike, Ski or Row Option 2: Every Minute on the Minute for 15:00 (5 Sets of each) Min 1: 12 Hollow Body Snow Angels Min 2: 20 Supine Toe Touches Min 3: 6/6 Alternating [...]
Warm-Up: Warm-Up - utilize this for all 3 workouts this week. Should only take you about 10-15 minutes to get through everything on here. Jog a Lap (400 meters) Two Sets of: Hip Openers - 5 x per side Mountain Climbers x 20 per leg Hip Circles x 10 each direction Then... Suicide Sprints 10 [...]
*Spend 3-5 Minutes rolling (tissue work) areas related to today Warm-up: 3 Sets 10 Air squats 10/10 PVC figure 8's 10 PVC pass throughs 10 Touch downs 250 Meter row Strength: EMOM For 12:00 Min 1- :20 Max Double-unders + :30 Hollow Rocks Min 2- 6/6 Single Arm Ring row with Kettlebell Rotation Min 3- :30 Max distance handstand walk WOD [...]
Warm-up 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets Strength: Build Front Squat: 5,3,1,1,1 Push Jerk: 5,3,1,1,1 WOD: AMRAP in 12:00 5 Shoulder to overhead (70% of todays push jerk) 10 Up/downs (burpee no push-up) 15 Sit-ups Recovery: Low Back, Hips and Hamstrings
*Spend 3-5 Minutes rolling (tissue work) areas related to today Warm-up 3 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Strength: 1) Deadlift: Perform a set every 1:30, build in weight Sets 1 & 2 are 3 Reps Sets 3 & 4 are 2 Reps Sets 5 [...]
Today is an Active Rest day for the program! Pick one of the following: Option 1: 30-45 Minute casual Walk, Bike, Hike, Ski or Row Option 2: Every Minute on the Minute for 12:00 (4 Sets of each) Min 1: 12/12 Supine Single Leg Raises Min 2: 10 Spiderman Push-ups Min 3: 10/10 Alternating Side Lunges [...]
Warm-Up: Utilize this for all 3 workouts this week. Should only take you about 10-15 minutes to get through everything on here. Run 800 Meters @ 50% Followed by... Two sets of: Single Leg Hip Thrusts (Glute Activation) x 10-15 each leg Pogo Jumps - 30 seconds A Skips x 20 meters Followed by... Three [...]
