Body Work 1) Front squat: 4 x 15 Reps, rest as needed 2) Hamstring cur:l 4 x 20 Reps, superset with lunges, Squat jumps: 3 x 3 Reps, rest as needed 4) Sanding calf raises: 4 x 20 Repss: rest as needed 5) Leg extensions: 3 x 15 Repse Core Work: 3 Sets of Single-Leg Deadlifts: [...]
Workout: For Time Three rounds: 500 Meter Row 21 Kettlebell Swings 12 Burpees
Body Work: 1) Back squat: 4 x 20 Reps, rest as needed 2) Single leg machine leg presses: 4 x 20 Reps, superset with DB walking lunges: 2 x 40 Reps, rest as needed 4) Narrow pulsing half squats: 3 x 30 Reps, rest 1 min Stand with your feet as close together as possible, [...]
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: 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
Body Work: 1) Bench dips: 4 x 20 Reps, rest 1 min 2) Banded chin ups: 4 x 20 Reps, rest 1 min 3) DB kick backs: 4 x 20 Reps, rest 1 min 4) KB renegade rows: 4 x 10 Reps, rest 1 min 5) Push ups: 4 x 10 Reps, rest 1 min [...]
Body Work: 1) Barbell Hip Thrusts: 3 x 20 Reps, rest 1 min 2) Pull ups: 5 x to failure, rest 2 mins 3) Dual Arm Kettlebell Single Leg RDL: 4 x 10/10 Reps, rest 2-3 mins 4) Single arm DB row: 3 x 12 Reps, rest 2-3 mins 5) Good Mornings: 3 x 10 [...]
Workout: Complete as many rounds and reps as possible in 15 minutes of: 20 Box jumps 15 Goblet squats (heavy but unbroken) 10 Toes to Bar Mobility: Chest, Shoulders, and Spine
Body Work: 1) Front squat: 4 x 15 Reps, rest as needed 2) Hamstring curls: 4 x 20 Reps, 3) Squat jumps: 3 x 30 Reps, rest as needed 4) Standing calf raises: 4 x 20 Reps, rest as needed 5) Leg extensions: 3 x 15 Reps Core Work: 3-5 Sets 10 Hollow rockers 10 [...]
Workout: 6 Rounds 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots Rest 90 Seconds after each round Mobility: Shoulders and Spine
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: 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
