Today is an Active Rest day for the program! Choose ONE of the following: Run: 400m repeats, recovery jog 200m, perform until pace or form deteriorates Row: 500m repeats, recovery row 250m, perform until pace or form deteriorates Recovery: Low Back and Hamstrings
Warm-up: 3 Sets 5/5 Alternating pigeon 5/5 Alternating Spiderman stretch 5/5 High kicks Body Work: 1) Box Squat: 20-15-10-8 (Increasing in weight), 2-3 Min rest between sets 2) Bulgarian Split Squat: 3x10-12 Reps, Tempo 4 seconds down, 2-3 Min rest between sets 3) Deadlift: 3x10-12 Reps, 2-3 Min rest between sets 4) Walking lunges: 3x20 Reps for time, [...]
Warm-up: 5:00 of hip and shoulder tissue work, then 2 sets of 15 Kip swings with hips only 15 Meter butt kicks 15 Meter high knees Body Work: 1) Barbell close grip Bench Press: 4x15 Reps (increase weight each set if possible) 2-3 Min rest between sets 2) DB kick backs: 3x15 Reps, rest as needed 3) Push [...]
Warm-up 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings 20 PVC Overhead Squats 20 PVC Pass Throughs Workout: For Time 40-30-20-10 Step ups holding dumbbells alternating every step Dumbbell floor press Recovery: Quads, Hips and Hamstrings
Warm-up: 5:00 of hip and shoulder tissue work, then 2 sets of 15 Kip swings with hips only 15 Meter butt kicks 15 Meter high knees Body Work: 1) Strict Press: 3x20 increase weight each set if possible, rest 2-3 Mins between sets 2) Kneeling single arm DB press: 3x10-12 Superset with DB single arm snatch : [...]
Warm-up: 5:00 of shoulder, lat, and trap tissue work then 2 Sets of: :20 Seated arm pumps 10/10 Single leg hip thrusts Thoracic warm-up Body Work: 1)Deadlift: 5x8 (same weight every set), rest 2-3 Mins between sets 2) Bent Over Supinated Grip Barbell Row: 3x10-12 reps, rest 2-3 Mins between sets 3) Supinated barbell row: 3x10-12, rest [...]
Today is a Rest Day for the program! Follow This Video To Recover!
Today is an Active Rest day for the program! EMOM for 45 Min around the world: Min 1-Rowing Min 2- 1 Min plank Min 3- Air Dyne Min 4- Body Weight Lunges Min 5- Single-Unders Recovery: Rest Day Recovery
Warm-up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks Body Work: Sprints 8 sets of 1 Min max 25ft lateral shuffles (don't cross feet over. Stay low and shuffle side to side) 1 Min rest 3 sets of 1) 10 Good mornings (4 sec eccentric motion) 2) 10 Strict toes to bar [...]
Warm-up: 5/5 PVC figure 8's 15 Kip swings 20 Second ring pec stretch 5/5 Alternating lateral lunge x 3 Sets Body Work: 1) Barbell Bench Press: 3 x 20 Reps (increase weight each set if possible) 2-3 Min rest between sets 2) Dumbbell kickbacks: 3 x 20 Reps, rest as needed 3) Push ups: 3 x max reps, 2-3 [...]
Warm-up: 5:00 of related tissue work, then 2 Sets 5/5 Alternating pigeon 5/5 PVC figure 8's :20/:20 Couch stretch Workout: FOR max reps “The Calorie Burner” No rest between stations 5 Mins max cal row or bike Into 5 min max burpees Into 5 min max Turkish get ups Into 5 min max reps of 7 kettlebell swings [...]
Warm-up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks Body Work: Sprints 8 sets of 1 Min max 25ft lateral shuffles (don't cross feet over. Stay low and shuffle side to side) 1 Min rest 3 sets of 1) 10 Good mornings (4 sec eccentric motion) 2) 10 Strict toes to bar [...]
