Body Work: 1) DB Skull crushers (tricep ext.): 4 x 20 Reps, rest 1 min 2) Incline DB curls: 4 x 20 Reps, rest 1 min 3) Tricep cable push downs: 4 x 20 Reps, rest 1 min 4) Renegade Rows: 4 x 10 Reps each arm, rest 1 min 5) Seated french press (BB [...]
Today is a Rest Day for the program! Follow This Video To Recover!
Today is an Active Rest day for the program! Pick one of the following: Option 1: Cardio Piece of Choice 5-10:00 Warm-up Pace (50%) 15 Minutes at 60% Pace 15 Minutes at 70% Pace 5 Minutes at 80% Pace 3 Minutes at 85-90% Pace 1 Minute at 100% Pace 5 Minutes at 50% Pace Option [...]
Warm-up: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold Workout: For Time "THE CALORIE BURNER" 100 Double unders or 200 Single undersecretary 80 Kettlebell swings (moderate weight) 60 Sit-ups 40 Toes to bar 20 Dumbbell or kettlebell thrusters 40 Toes to bar 60 Sit-ups 80 KB swings 100 Double unders or 200 [...]
Warm-up: 25 Cal Bike, Ski, or Row Then 3 Sets of 10/10 Flutter kicks 10 Over and Under arm swings Strength: 3 Sets of 1) 10 Deadlifts (Heavy), but good form 2) 12 Inverted rows Rest 90 Secs between sets 3 Sets of 1) 15 Good mornings (4 sec eccentric motion) 2) 60 Sec plank (add weight on back if [...]
Warm-up: Thoracic warm-up 10 Toe touch to reach 10/10 Single leg raises x 2 Body Work: Push Press: 4 Sets of 10 Reps. Complete a set every min on the min. 4 Sets 12-15 Reps Single arm DB rows. 2 sec pause on the top, 3 seconds on the eccentric movement. Rest 60 seconds 12-15 DB Front raises [...]
Warm-up: 5:00 of related tissue work, then 2 Sets of 5/5 PVC figure 8's 20 PVC overhead squats Workout: For Time Divide up however you need to to get it done 100 Burpees 100 Pull-ups or Inverted Rows Recovery: Chest, Shoulders and Spine
Warm-up 2 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 7/7 Pike ups Body Work: 3 Sets Dumbbell press: 20-15-15 Powell Raises: 12/12 3 sets 12/12 DB step ups 10-12 Glute hamstring raises 3 sets 10 Deadlifts Rest as needed between sets WORKOUT 30 Hang clean and press (light weight) Rest 2 mins 20 Hang clean [...]
Today is a Rest Day for the program! Follow This Video To Recover!
Today is an Active Rest day for the program! Pick one of the following: Option 1: Cardio Piece of Choice 5-10:00 Warm-up Pace (50%) 15 Minutes at 60% Pace 15 Minutes at 70% Pace 5 Minutes at 80% Pace 3 Minutes at 85-90% Pace 1 Minute at 100% Pace 5 Minutes at 50% Pace Option [...]
Body Work: 5 Sets 40 Weighted sit ups Rest 30 secs Max time L sit Rest 2 mins Rest as needed 4 Sets 15/15 Incline single arm DB bench press Rest 30 secs 15 DB bent over rows (slow and controlled) Rest 2 mins Rest as needed 4 Sets Dips ( until failure add weight [...]
Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Body Work: 5 sets 5 reps TEMPO Front Racked KB squats 33X1 (3 Seconds down, 3 second pause at bottom) Rest 90 seconds between sets WORKOUT: FOR TIME 4 rounds 100ft Dual Kettlebell front rack Carry 15 Daul kettlebell [...]
