Warm-up: Run 200 Meters 10/10 Alternating plank lunge :20 Pec Stretch x 3 Body Work: 1) Dual KB RDL 4x10 Reps, rest 1:00 between 2) Single leg glute bridge 4 sets of max reps, rest 1:00 between 3) Single arm cable row 4x12 Reps, rest 1:00 between 4) Chinese Rows 4x10 Reps, rest 1:00 between 5) Underhand [...]
Warm-up: Thoracic warm-up 10 Toe touch to reach 10/10 Single leg raises x 3 Body Work: 1) Bradford press (press in front of face, press behind the neck = 1 rep) 4 sets to failure, light to moderate weight, rest 1:00 between 2) single arm lateral cable raise, 4x20 Reps, rest 1:00 between 3) single arm cable [...]
Warm-up: 3 Sets :30 Jumping Jacks :30 High knees :30 Butt kicks :30 Inchworms Workout For Time: 40 Wall Balls 20 Burpee box jumps 30 Wall Ball 15 Burpee box jumps 20 Wall Ball 10 Burpee box jumps 10 Wall Ball 5 Burpee box jumps Recovery: Quads, Hips and Hamstrings
Warm-Up: 3 Sets 200m Run 8 Burpees 8 Touchdowns Body Work: 1) Back 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% of the 6 rep 2) Front squat: 50 Reps, every break do 10 burpees Workout: 10 [...]
Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles Body Work: 1) Barbell Bench Press: 3x10 (increase weight each set if possible) 2-3 Min rest between sets 2) Decline barbell bench press 3x10(increase weight each set if possible) 2-3 Min rest between sets [...]
Today is a Rest Day for the program! Follow This Video To Recover!
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
Warm-up: 3 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge Workout: For Time 20 DB thrusters 400 m run x 5 Rounds 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 Body Work: 1) Straight leg DB deadlift 3x10 Reps, rest :30 between sets 2) Feet elevated on box glute bridge x 4 sets of max reps, rest :45 between sets 3) Low cable row wide grip: 4x12 Reps, rest 1:00 between [...]
Warm-up: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Body Work: 1) DB shoulder press 4 sets 20-15-12-10, rest 1:00 in between 2) lateral DB raise 4x20 Reps, rest :45 in between 3) DB front raises 4x20Reps, rest :45 in between 4) Standing cable rear delt flys 4x20 Reps, rest :45 in between [...]
Warm-up:5:00 of tissue work for quads, hips, hamstrings, then 2 Sets of 10 yards each High knees Butt kickers Carioca Broad Jumps Double Leg Bounding Warm-up: 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 [...]
