Warm-up 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets Body Work: 1) 3 Sets of 10 straight leg Deadlifts: Four seconds on the way down, pause 2 seconds at 2" above the ground, 1 second on the way up. Barbell never touches the ground. 2) KB Chinese [...]
Warm-up 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets Workout: 3 rounds for time 15 Power cleans (light to moderate weight) 15 Box jumps 15 Push ups Recovery: Chest, Shoulders and Spine
Today is a Rest Day for the program! Follow This Video To Recover!
Today is an Active Rest day for the program! EMOM for 45 Min around the world: Min 1-Rowing Min 2- 1 Min plank Min 3- Bike Min 4- Sit ups Min 5- Single-Unders
Warm up: Run or Row 200 Meters 15 Pogo Jumps :20/:20 Couch stretch :20 Over/under arm swings Body Work: 1) Kettlebell goblet squats: 20-15-10-6 (Increasing in weight), 2-3 Min rest between sets 2) Kettlebell Bulgarian Split Squat: 3x10-12 each leg, 2-3 Min rest between sets 3) Dual KB RDLs: 3x10-12 each leg, 2-3 Min rest between sets 4) Walking [...]
Warm-up 2 Sets 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's Body Work: 1) Barbell Bench Press: 3x10 Reps (increase weight each set if possible) 2-3 Min rest between sets 2) Bench Dips: 5x15 reps, rest as needed 3) Push ups: 3 x max reps, 2-3 Min rest between sets 4) [...]
Warm-up 3 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings For Time: 1k row 30 burpee box jumps 1k row Recovery: Low Back and Hamstrings
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 Body Work: 1)Strict Press: 5x10 reps, increase weight each set if possible, rest as needed 2)Kneeling single arm DB press: 3x8-10 reps, Superset with 3)DB single arm snatch: 3x8-10 reps, [...]
Warm-up 3 Sets 50 Meter Butt kicks 3 Wall Walks 50 meter High knees 1:00 Jog Body Work: 1) Deadlift: 3x15 (same weight every set), rest 2-3 Mins between sets 2) Bent Over Barbell Row: 3x10-12 reps, rest 2-3 Mins between sets 3) Pull-ups (regular, machine, or banded): 3x8-10 reps, rest 2-3 Mins between sets 4) Preacher curl: [...]
Today is a Rest Day for the program! Follow This Video To Recover!
Today is an Active Rest day for the program! Run: 400m repeats, recovery jog 200m, perform until pace or form deteriorates Recovery: Low Back and Hamstrings
Warm-up: 3 Sets 10 Air squats 10 Walking lunges (light) 10 PVC pass throughs 10 Touch downs 250 Meter row Body Work: 1) Box Squat: 20-15-10-6 (Increasing in weight), 2-3 Min rest between sets 2) Bulgarian Split Squat: 3x10-12 Tempo 4 seconds down, 2-3 Min rest between sets 3) Single leg KB RDL: 3x10-12 Reps each leg, 2-3 Min rest between [...]
