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: 30 Second Hollow hold Min 2: 10 Push-ups Min 3: 15 Air Squats When Finished, do Recovery [...]
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 [...]
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 [...]
Today is an Active Rest day for the program! Pick one of the following: Option 1: 30-45 Minute casual walk, bike, or row Option 2: Every Minute on the Minute for 16:00 (4 Sets of each) Min 1: 30 Second Hollow hold Min 2: 10 Push-ups Min 3: 15 Air Squats When Finished, do Recovery Yoga
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 for 5 minutes @ moderate pace (50%) Followed by... Two sets of: High Knees x 20 meters Butt Kicks x 20 meters Broad Jumps x 20 meters Then... 200 Meter Sprint @ [...]
Warm up: Easy jog 400 meters Right into.. High knees Butt kickers Deep lunge stretch Walking quad stretch High kicks Workout: 45 min Constant Movement: 100 Cal Row 100 Cal Bike 100 Double unders/ or 300 singles 100 Sit ups Repeat until 45 mins is up! Cool Down: 10 Mins of Stretching WODstar Recovery Yoga
Warm up: 10 min easy movement (Airdyne, Row, jog, etc) Stretching Sprint run outs X 5 (start at an easy jog then slowly speed up to a sprint in about 100m) Workout: For Time: 800m Time Trial * Go hard, you need to know what 100% feels like for this distance Rest 10mins Workout: 400m [...]
Warm Up: 3 x 10 reps Mountain Climbers (10 each leg) Hand release push up Lunge with Twist 10 mins of Stretching 10 min easy Cardio Workout: Tabata Day: 20 sec work 10 sec rest x 8 for each movement: Air squat Sit up Burpee Row/bike Sit up Lunges *Rest 1 min between movements. Then... [...]
