Warm-Up: 3 Sets 15 PVC Good mornings 40m crab walk 5 box jumps 40m bear crawl 5 pull-ups Body Work: 1) Bench Press: 3x15 Reps (increase weight each set if possible) 2-3 Min rest between sets 2) Band Tricep Extensions 3x25 Reps, weighted if possible rest as needed 3) Push ups: 3x max reps, 2-3 [...]
Warm-up: 10 Forward and backward Ape 10 Forward and backward Bear 10 Forward and backward Crab 1 minute of Butt kicks and high kicks within 5 min warm-up run Workout: Every Minute on the Minute for 30 Minutes Min 1: 10 Burpees Min 2: 20 Air squats Min 3: 10 Pull-ups Min 4: 20 Air [...]
Warm-Up: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Body Work: 1) Strict Press: 4x15 Reps increase weight each set if possible 2)Kneeling single arm DB press: 3x8-10 Reps Superset with 3)DB single arm Snatch : [...]
Warm-up: 2 Sets 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Body Work: 1) Deadlift: 3x20 Reps (same weight every set), rest 2-3 Mins between sets 2) Bent Over Dumbell Row: 3x10-12 reps, rest 2-3 Mins between sets 3) Pull-ups: [...]
Today is a Rest Day for the program! Follow This Video To Recover!
Today is an Active Rest day for the program! Choose ONE of the following: Run: 400m repeats, recovery jog 200m, perform until pace or form deteriorates Row: 500m repeats, recovery row 250m, perform until pace or form deteriorates Recovery: Low Back and Hamstrings
Warm-up: 3 Sets 5/5 Alternating pigeon 5/5 Alternating Spiderman stretch 5/5 High kicks Body Work: 1) Box Squat: 20-15-10-8 (Increasing in weight), 2-3 Min rest between sets 2) Bulgarian Split Squat: 3x10-12 Reps, Tempo 4 seconds down, 2-3 Min rest between sets 3) Deadlift: 3x10-12 Reps, 2-3 Min rest between sets 4) Walking lunges: 3x20 Reps for time, [...]
Today is an Active Rest day for the program! Choose ONE of the following: Run: 400m repeats, recovery jog 200m, perform until pace or form deteriorates Row: 500m repeats, recovery row 250m, perform until pace or form deteriorates Recovery: Low Back and Hamstrings
Warm-up: 3 Sets 5/5 Alternating pigeon 5/5 Alternating Spiderman stretch 5/5 High kicks Body Work: 1) Box Squat: 20-15-10-8 (Increasing in weight), 2-3 Min rest between sets 2) Bulgarian Split Squat: 3x10-12 Reps, Tempo 4 seconds down, 2-3 Min rest between sets 3) Deadlift: 3x10-12 Reps, 2-3 Min rest between sets 4) Walking lunges: 3x20 Reps for time, [...]
Warm-up: 5:00 of hip and shoulder tissue work, then 2 sets of 15 Kip swings with hips only 15 Meter butt kicks 15 Meter high knees Body Work: 1) Barbell close grip Bench Press: 4x15 Reps (increase weight each set if possible) 2-3 Min rest between sets 2) DB kick backs: 3x15 Reps, rest as needed 3) Push [...]
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 Workout: For Time 40-30-20-10 Step ups holding dumbbells alternating every step Dumbbell floor press Recovery: Quads, Hips and Hamstrings
Warm-up: 5:00 of hip and shoulder tissue work, then 2 sets of 15 Kip swings with hips only 15 Meter butt kicks 15 Meter high knees Body Work: 1) Strict Press: 3x20 increase weight each set if possible, rest 2-3 Mins between sets 2) Kneeling single arm DB press: 3x10-12 Superset with DB single arm snatch : [...]
