Body Work: 1) DB Overhead Press: 3 x 20 Reps, rest 1 min 2) DB Front/Lateral Raises: 3 x 20 Reps, rest 1 min 3) Plate Front shoulder raises: 3 x 10 Reps, rest 1 min 4) DB lying rear lateral raise: 3 x 10 Reps, rest 1 min 5) Behind the neck barbell press: [...]
Body Work: 1) Back squat: 4 x 15 Reps, rest as needed 2) Single leg machine leg presses: 4 x 20 Reps, superset with lunges 3) DB walking lunges: 3 x 30 Reps, rest as needed 4) Narrow pulsing half squat: 4 x 20 Reps, rest 1 min Stand with your feet as close together [...]
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 [...]
Body Work: 1) Reverse Hyperextensions: 3 x 15-20 Reps Rest, rest 1 min 2) Pull-ups: 5 Sets to failure, rest 2 mins 3) Dual Kettlebell or Dumbbell Single Leg RDLs: 4 Sets of Reps each leg, rest 2-3 mins 4) Single arm DB row: 3 x 12 Reps each arm, rest 2-3 mins 5) Good [...]
Warm-up 3 Sets 10 Air squats 10 Walking lunges 10 PVC pass throughs 10 Touch downs 250 Meter row Workout: For Time 3 Sets 300 Meter run 12 Power Cleans 300 Meter run 9 Power Cleans 300 Meter run 6 Power Cleans 300 Meter run Rest 3 Mins Repeat for 3 Sets Mobility: Shoulders and Spine
Today is a Rest Day for the program! Follow This Video To Recover! https://vimeo.com/193756013
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) Front squat: 5 x 10 Reps, rest as needed 2) Hamstring curls: 4 x 20 Reps, superset with lunges 3) Squat jumps: 4 x 20 Reps, rest as needed 4) Standing calf raises: 4 x 20 Reps, rest as needed 5) Leg extensions: 3 x 15 Reps Core Work: 5 Sets 100 [...]
Workout: 100 Cal row Every 2 mins 10 Pull-ups 15 Push-ups 20 Air Squats Goal is to reach 100 cals on rower, every 2 mins you must stop rowing and do 10 pullups 15 push ups and 20 air squats that should not take more than a minute. Reduce the workload if it does.
Body Work: 1) DB Overhead Press: 3 x 20 Reps, rest 1 min 2) DB or cable lateral raise: 3 x 20 Reps, rest, rest 1 min 3) Plate Front shoulder raises: 3 x 10 Reps, rest, rest 1 min 4) DB lying rear lateral raises: 3 x 10 Reps, rest 1 min 5) Behind [...]
Body Work: 1) Back squat: 5 x 10 Reps, rest as needed 2) Single leg machine leg presses: 4 x 20 Reps, superset with DB walking lunges: 4 x 20 Reps, rest as needed 4) Narrow pulsing half squat: 4 x 20 Reps, rest 1 min -Stand with your feet as close together as possible -Squat [...]
Body Work: 1) Back squat: 5 x 10 Reps, rest as needed 2) Single leg machine leg presses: 4 x 20 Reps, superset with DB walking lunges: 4 x 20 Reps, rest as needed 4) Narrow pulsing half squat: 4 x 20 Reps, rest 1 min -Stand with your feet as close together as possible -Squat [...]
