Warm-up: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Arms: 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 [...]
Warm-up: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Conditioning 10 sets (20 mins) Run 1 min Rest 1 min For distance Recovery: Quads, Hips and Hamstrings
Warm-up: 5:00 of tissue work, then 500 meter row 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: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Metcon (Time) 10 Rds 10 Inverted Ring Row 10 Push Ups Metcon (Time) For Time: 50 GHD sit ups 50 Abmat Sit Ups 50 T2B Recovery: Hips and Hamstrings
Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Legs: Box squats 80% 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: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Core (Abs, Cardio) 1. 4 Sets of 200 meter run, superset with next movement 2. Hanging leg raises: 4x failure, rest 1 min between sets 3. 4 sets of 200 meter row, superset with next movement Kneeling cable crunch: 20-15-15-20 Reps, rest [...]
Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups Upper Body (Chest, Shoulders, Triceps, Back, Biceps) 1. Incline DB bench Press: 4x10 Reps, superset with next movement DB seated shoulder press: 4x10 Reps, superset with next movement Bent over DB row: 4x10 Reps, rest 2-3 mins [...]
Warm-up 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings 20 PVC Overhead Squats 20 PVC Pass Throughs Legs (Quads, calves) Leg Extensions: 50-40-30-20-10 Reps, rest 2 min between sets Leg Presses: 40-30-20-10 Reps, superset with next movement Walking lunges: 4x20 Reps, weighted if possible, rest 2 mins [...]
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: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's HIIT Training: 20:00 As Many Rounds As Possible 200 Meter run 20 Kettlebell swings 20 Sit ups Recovery: Hips and Hamstrings
Warm-up: 15/15 Single leg bridges :45 Jump Rope :20/:20Â Lunge position hold :45 Jump Rope Legs ( Hamstrings, Glutes, Abs) Single Arm Single Leg Deadlift: 4x10 Reps, Superset with next movement Bicycle crunch: 4x40 reps, rest as needed Leg curl (variation of your choice): 20-15-10-10 Reps, drop set 20, superset with next movement Sit Ups 4 x [...]
Warm-up: 3 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Core (Abs, Cardio) 400 m run, superset with next movement 1 min plank, rest 2 mins, repeat the couplet for 4 sets Decline sit ups: 4x20 Reps, superset with next movement Grasshoppers (plank knee to opposite elbow) 4x20 Reps, 10 [...]
