Workout 1: Goblet Bulgarian split squats (rear foot on bench) x8-10 each leg Seated single arm KB arnold press x 10-12 each arm KB russian twists x :45 Rest 1:00 after superset x 4 sets Workout 2: Single arm KB bridge floor press x 15-20 each arm Single leg bridges x 15-20 each leg [...]
Workout: Cardio modality of choice (something different than last week) Run, bike, swim, hike, jump rope, row, etc. Continuous clock: 5:00 at 50% pace warm up (walk pace) 3:00 at 70% pace 1:00 at 50% 2:00 at 80% pace 1:00 at 50% 1:00 at 90% 1:00 at 50% 1:00 at 100% Rest 2:00 Then [...]
Workout 1: Single leg single arm KB RDLs x 10/10 Bench dips (if you can set KB on lap great) x fatigue single arm single leg V-ups (1 second up, 3 seconds down) x 5/5 Rest 1:00 after superset, x 4 sets Workout 2: burner, 3 rounds with pace 800 Meter run or 4:00 run [...]
Workout 1 :30 Single arm KB strict press or push press, right arm :30 single arm KB deadlift high pulls, right arm :30 Hollow hold with KB on belly :30 Single arm KB strict press or push press, left arm :30 single arm KB deadlift high pulls, left arm Rest 1:00 after superset, x 4 [...]
Workout: Cardio modality of choice (something different than last week) Run, bike, swim, hike, jump rope, row, etc. Continuous clock: 5:00 at 50% pace warm up (walk pace) 3:00 at 70% pace 1:00 at 50% 2:00 at 80% pace 1:00 at 50% 1:00 at 90% 1:00 at 50% 1:00 at 100% Rest 2:00 [...]
Workout: :30 KB pull throughs :30 KB pull overs (laying on a bench of some sort) :30 SIngle arm KB squat cleans, right arm :30 SIngle arm KB squat cleans, left arm Rest 1:00 after superset, x 4 Sets Workout 2: Mark off 4 points that are 10 yards a part Do a suicide [...]
Workout 1: Single arm KB floor press (knees bent at 90 degrees off ground) Down 3 seconds up 1 x fatigue Side plank with rotation x 15/15 Chinese rows (3 seconds down, 1 second up) to fatigue Rest 1:00 after superset, x 4 Sets Workout 2: 10 yard forward crab walk with hip up [...]
Today is a Rest Day!
Active Recovery Day Jog 3 miles Every 200 meters do 5 push ups 10 air squats :30 plank
Workout 1: :30 Tempo goblet squat (3 sec down, 1 up) :10 Transition :30 Russian twists (can be with KB) :10 Transition :30 Back and forth lateral bear crawl (5 yards each direction) :30 Rest x 5 Rounds Workout 2: 10:00 AMRAP :15 forward crab walk :15 backward crab walk :30 hollow rocks :30/:30 single [...]
Workout: Continuous clock for 28:00 6:00 AMRAP 3 Kettlebell swings 3 Burpees Increase 3 reps of each per round Rest 2:00 after amrap 6:00 AMRAP 3/3 True mountain climbers 3/3 single arm kb thrusters increase 3/3 reps of each per round Rest 2:00 after amrap 6:00 AMRAP :30 max rep jumping jacks 3/3 goblet lunges [...]
Active Recovery Day Jog 3 miles Every 200 meters do 5 push ups 10 air squats :30 plank
