Warm-up: 5:00 Of related tissue work, then 1 round of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs Workout: For Time 10 Rounds 10 Inverted Ring Row 10 Push Ups Rest 5:00 Workout: For Time Run 400 Meters 12/12 Side-center-side planks x 4 Recovery: Shoulders and Spine
Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Body Work: 1) Back squats: 4 x 10 Reps, rest 90 Seconds between sets 2) Bulgarian split squats: 4x10 Reps per leg, 90 Seconds rest between sets 3) Seated straddle heel lifts: 4x20 Reps, rest 90 seconds between 4) Machine leg extensions: 4x20 Reps, [...]
Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Body Work: Bench Press: 4x20 Reps, rest 90 seconds between DB incline bench press: 4x15 Reps, rest 90 seconds between DB decline bench press: 4x10 Reps, rest 90 seconds between DB flys or peck dec fly: 4x20 Reps, superset Push ups x failure, rest [...]
Today is a Rest Day for the program! Follow This Video To Recover!
Today is an Active Recovery Day! EMOM for 45 Min around the world: Min 1-Rowing Min 2- 1 Min plank Min 3- Air Dyne Min 4- Body Weight Lunges Min 5- Single-Unders Recovery: Rest Day Recovery
Warm-up: 15/15 Single leg bridges :45 Jump Rope :20/:20 Lunge position hold :45 Jump Rope Thoracic warm-up Body Work: 1) DB press: 3x12 Reps, rest 1:00 between 2) Bar curl to reverse press: 3x10 Reps, rest 1:00 between 3) Bent over alternating kettlebell row: 3x10 Reps each side, rest 1:00 between 4) Dumbbell Powell raises: 3 [...]
Warm up: Easy jog 400 Meters 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks Body Work: 1) Front squat: 12-10-8-6, then perform to drop sets 6/12 6/12 Drop set is 6 reps as heavy as possible immediately followed by 12 reps at a lighter weight. Usually about 60% [...]
Warm-up: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold Body Work: 1) Barbell 3 position grip Bench Press: 4x15 Reps, 5 presses wide, 5 shoulder width, 5 narrow 2-3 Min rest between sets 2) Incline DB bench press 4x20 Reps, rest 1:00 between sets 3) Feet elevated on bench Push [...]
Warm-Up: 3 minutes jump rope practice work on Double-unders then 2 x 10/10 Single arm Kettlebell Deadlift 12 walking lunge steps 6 push-ups Body Work: Superset bi and tri movements, rest :45 between each set Db curls alternating 3x10 Reps Close grip bench press 3x10 Reps Ez bar curl 3x10 Reps Overhead tricep ext on ez bar 3x10 Reps [...]
Warm-up: Row 300 Meters at 60% pace 10 Tuck jumps Row 300 Meters at 70% 10 Inchworms Row 300 Meters at 80% 5/5 PVC figure 8's Workout: As many rounds as possible in 15:00 1500 Meter ski or row 60 Burpees With time remaining after burpees, do max rep toes to bar Core: Accumulate at 5:00 plank hold [...]
Today is a Rest Day for the program! Follow This Video To Recover!
Today is an Active Rest day for the program! Today aim for 10,000 Steps or some active recovery that you enjoy. A day that keeps your max heart rate under 70% (walk, hike, yoga, swim, etc.) Recovery: Rest Day Recovery
