Body Work: Back Straight Leg Deadlifts: 3 x 20 Reps, rest 1:00 Pull ups: 5 sets of max reps (use a band to get at least 10 reps), rest as needed Banded lat pull downs: 4 x 20-25 Reps, rest 1:00 Bent over rear delt flys: 3 x 12 Reps, rest 1:00 Chin ups: 5 [...]
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: 5:00 Warm up jog Then :30 Sprint of cardio of choice :30 Warm up pace x 15-20 Intervals Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 1:00 [...]
Body Work: Shoulders DB shoulder press: 4 x 12 Reps, rest as needed Kettlebell Halos: 4 x 10 Reps each direction, rest as needed Push Press: 4 x 8 Reps, rest as needed DB Front/ lateral raises: 4 x 10/10, rest as needed Core Work: 10 Sets 30 Second hollow body hold Rest 30 secs [...]
Body Work: Legs 1) Back Squat: 4 x 10 Reps, rest as needed 2) Back Squat with inside shoulder width stance: 4 x 6 Reps, rest as needed 3) Back Squat feet touching: 4 x 8 Reps, rest as needed 5) Barbell hip thrusts: 4 x 15 Reps, rest as needed Core Work: 3 Sets [...]
Workout: As Many Rounds in 15:00 As Possible of: 12 Front Squats (65lbs) 12 Shoulder presses 12 Toes to bar Mobility: Chest, Shoulders and Spine
Workout: 3 Sets of as many rounds as possible in 5:00, rest 1:00 between the 5:00 workouts 10 Each leg Step Back Lunge Steps (back rack) 10 Hang Power Clean (65) Mobility: Quads, Hips, and Hamstrings
Today is an active rest day for the program! Pick one of the following: Option 1: 30-45 Minute light jog Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 1:00 Hollow hold
Today is an active rest day for the program! Pick one of the following: Option 1: 5:00 Warm up jog Then 1:00 High pace run 1:00 Warm up pace jog x 10-12 Intervals Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 1:00 Hollow [...]
Body Work: Chest DB Incline single arm bench press: 5 x 20 Reps each arm, rest 1 min between Bench Press: 4 x 20 Reps, rest 1 min between Push ups to failure 4 sets, 1 min rest Dip to extension on kettlebells: 4 sets to failure, rest 1 min between Core Work: GHD side lifts: 12/12 [...]
Body Work: Back Straight Leg Deadlifts: 4 x 12 Reps, 1 min rest Pull ups: 5 Sets of max reps, rest 1 min Seated good mornings: 4 x 12 Reps, rest 1 min Barbell body row: 4 Sets to fatigue, rest 1 min Supinated banded lat pull down: 4 Sets of 20-25 Reps, rest 1 min [...]
Body Work: Shoulders DB shoulder press: 4 x 10 Reps, rest as needed Barbell behind the neck press: 4 x 15 Reps, rest as needed Barbell push press: 4 X 20 Reps, rest 1 min between sets Bradford press: 4 x 12 Reps, rest 1 min between sets DB front/lateral raises: 4 sets 12/12, rest [...]
