Warm-up: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold Workout: For Time "THE CALORIE BURNER" 100 Double unders or 200 Single undersecretary 80 Kettlebell swings (moderate weight) 60 Sit-ups 40 Toes to bar 20 Dumbbell or kettlebell thrusters 40 Toes to bar 60 Sit-ups 80 KB swings 100 Double unders or 200 [...]
Warm-up 3 Sets 50 Meter Butt kicks 3 Wall Walks 50 meter High knees 1:00 Jog Body Work: 3 Sets 15 Dumbbell bent over rows 20 Supinated banded lat pull downs Rest 1:00 Between sets 3 Sets 15 KB pullovers 20 Wall ball sit ups Rest 1:00 Between sets Workout Row 500 Meters 2:00 Jump rope x [...]
Warm-up: 3 Sets 10 Air squats 10 Walking lunges 10 PVC pass throughs 10 Touch downs 250 Meter row or run Body Work:3 sets 10/10 DB or KB Russian step ups 10 Glute hamstring raises or Good mornings Rest 1:00 after each set 3 sets 10 Straight leg Deadlifts Rest as needed between sets Workout: For Time 10 Candlesticks 10/10 Dumbbell walking [...]
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- Air Dyne Min 4- Body Weight Lunges Min 5- Single-Unders Recovery: Rest Day Recovery
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: 5 Sets Bench press x 12 Reps Rest 30 secs Max time L hang Rest 2 mins Rest as needed 4 Sets 20 Incline DB Flys [...]
Warm-up: 2 Sets 20 Yard “A” Skip 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: 5 Sets 5 Reps TEMPO Front Squats 33X1 (3 Seconds down, 3 second pause at bottom) rest 90 seconds between sets Workout: For [...]
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: Deadlift: 3 x 12 (same weight every set), rest 2-3 Mins between sets Dumbbell bent rows: 3 x 10-12 reps, rest 2-3 Mins between sets Supinated Barbell row: [...]
Warm-up: 5:00 of related tissue work, then: 2 Sets 10/10 Alternating pigeon 5/5 Star lunges Body Work: 3 Sets 10/10 Dual Suitcase Kettlebell Bulgarian Split Squats Rest 1 min, into 20 Sumo stance back squats Workout: For Time 1,000 Meter Row Directly into: 30 Kettlebell swings 16 Lateral Burpee Box Jump Overs 20 KB swings 14 Lateral Burpee Box Jump [...]
Warm-up: :20/:20 Couch stretch 10/10 Front to back leg kicks 5 Inchworm push-ups x 3 Sets Body Work: Superset, 5 Sets 10 Power cleans (light to moderate weight) 12-15 TRX or ring push-ups Rest 1:00 after superset Workout: For Time 10 Dumbbell burpee clean to press overhead 10 Box jumps x 5 Rounds Workout 2: With Pace 30-25-20-15-10-5 Dumbbell [...]
Today is a Rest Day for the program! Follow This Video To Recover!
Today is an Active Rest day for the program! Pick one of the following: Option 1: Choose One Run: 400m repeats, recovery jog 200m, perform until pace or form deteriorates Row: 500m repeats, recovery row 250m, perform until pace or form deteriorates *Perform sets based off mechanics, pace and goals *Recommended range 4-5, keep splits [...]
