Warm-up: 2-3 sets 10 inch worms 10 plank to bird dog 5 burpees 20 pipe pass throughs 10 prone scorpions Body Work: 1) Box squats 84% of 1 rep max for max reps 4 sets. Rest 2-3 mins between sets 2) rear foot elevated split squats 4x10 per leg 1 min rest between legs 2 [...]
Warm-up: 2-3 sets 10 inch worms 10 plank to bird dog 5 burpees 20 pipe pass throughs 10 prone scorpions Body Work: DB Bench Press 4x20 rest 90 seconds between Db Tricep skull crushers 4x15 Db push up + single arm row 1 right arm 1 left arm 10 reps total 4 sets Tricep kick [...]
Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Workout: back squats 20-15-10-5 super set each set with 10 body weight squats 5 second negative increase weight each set BB lunges 20-16-10-8 super set each set with 10 jump lunges Heel elevated db goblet squat 4x10 super set with 10 barbell [...]
Warm-up: 800 Meter row Body Work: Dumbbell curl 4x20 ( 10 per arm) rest 90 seconds between sets EZ bar curl 20-15-10-8 rest 90 seconds between sets Rope attachment cable curl 4x12 rest 90 seconds between sets Dumbbell Skull crushers 4x10 rest 90 seconds between sets EZ Bar close grip bench press 20-15-10-8 rest 90 [...]
Warm-up: 800 Meter run Workout: 20:00 As Many Rounds As Possible 5-10-15-20-25….etc Strict pull up Burpee box jump overs Recovery: Shoulders and Spine
Warm-up: 7:00 of any tissue work needed Body Work: Deadlift 3x20 rest 3 mins between sets Narrow grip lat pull down 5x6 (hold at bottom for 5 seconds) rest 90 seconds between sets V grip low cable row 5x8 rest 90 seconds between sets Single arm dumbbell row 5x10 rest 90 seconds between sets Optional [...]
Today is a completer rest day!
Recovery Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational [...]
Warm-up: 5:00 Jog, then 5:00 of tissue work for shoulders Seated barbell press: 4x6-8 Reps, rest 90 seconds between sets lateral dumbbell raise: 4x20 Reps, rest 90 seconds between sets Dumbbell front raises: 4x20 Reps, rest 90 seconds between sets Dumbbell bent over rear delt flys: 4x20 Reps, rest 90 seconds between sets Dumbbell Arnold [...]
Warm-up: 7:00 of tissue work, then 800 meter jog Workout: 20:00 As Many Rounds As Possible 400 m run 10 Push-ups 20 Sit ups 30 Air squats Recovery: Quads, Hips and Hamstrings
Warm-up: 3 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Box squats 82% of 1 rep max for max reps 4 sets. Rest 2-3 mins between sets Bulgarian split squats 4x10 per leg 1 min rest between legs 2 min rest between sets Abductor machine: 4x20 Reps, rest 90 seconds between [...]
Warm-up: 3 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge DB Bench Press 4x20 Reps, rest 90 seconds between Dumbbell Tricep skul crushers: 4x15 Reps, rest 1:00 between Renegade rows with push up (1 push up +single arm row 1 right arm 1 left arm) 10 reps total x 4 sets, [...]
