Warm-Up: 2 rounds 250m row 5 4-Point squats 10 Air Squats. 10 PVC pass throughs 10 spider man push-ups Strength: 8 Rounds 15 Strict press Into 5 Push press Rest as needed. Workout: For Time In a 7:00 Window: 50 Calorie Assault Bike Time Remaining - Max Front squats ... Rest 3:00 In a 6:00 Window: 35 Calorie [...]
WARM UP: 1/2 mile easy run, then 2x 10 x High Kicks, opposite hand to opposite leg 10 x Up and over the fence 5/5 Lunge with twist Body Work: 8 rounds 15 Bench press Into 15 cal rowInto Max dead hang from pull up. Post pump 4 sets 15 Zottman Curls 15 Inverted rows Rest as needed [...]
Warm-Up: 2 Rounds :30 Over/under arm swings 3 Upward /down dog 10 Kip swings with hips 10 Sit-ups 5 Burpees Workout: Calorie Burner 21-14-7-14-21 Box jumps Alt DB snatch Toes 2 bar Recovery: Shoulders and Spine
Warm-up: 200 Row or run 10/10 Ankle roll outs 10 PVC overhead squats 10/10 High kicks x 3 Body Work: Two sets of: 30 Second Side Plank (left) 60 Second plank 30 Second Side Plank (right) Rest 30 seconds 10/10 Half knee Kettlebell Windmills 10/10 Single arm/single leg RDLs 10/10 Alternating side lunges Rest as needed Deadlift *Set 1 [...]
Warm-up: 10/10 Plank lunge 10/10 Alternating pigeon 10/10 Alternating v-ups 10 Touchdowns x 2 Sets Body Work: Front Squat: 6 Sets: 1 Tempo Front Squat 1 Front Squat Only on the first repetition of the 2-rep complex, complete with a (3) second negative to the bottom of the squat. No pause in bottom. Workout: For Time 50-40-30-20-10 Wall ball [...]
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: Cardio Piece of Choice 5-10:00 Warm-up Pace (50%) 15 Minutes at 60% Pace 15 Minutes at 70% Pace 5 Minutes at 80% Pace 3 Minutes at 85-90% Pace 1 Minute at 100% Pace 5 Minutes at 50% Pace Option [...]
Warm-up: 5 Inchworms 10 Over/under arm swings 10 PVC good mornings x 3 Sets Body Work: 3 Sets 10 Push press Into Max handstand hold against wall for time Rest 3 mins Workout: For Time 27-21-15-9 Push press Burpee over bar Workout 2: 4 Sets 20 Lateral DB raises Into 20 Front dB raises underhand grip. Into 20 [...]
Warm-up: Run 200 Meters 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets Body Work: Deadlift: 4 sets of 12 reps 2-3 min rest between sets Workout: For Time 100 Cal bike or 100 cal row Recovery: Low Back and Hamstrings
Warm-up: 3 rounds 5/5 Side lunges 10 Air squats 10 High kicks 5/5 PVC figure 8's 200m Run Workout: FOR TIME “THE CALORIE BURNER” 10 Rounds: 10 Pull-ups 20 Hang cleans (light) 30 Sit ups 40 Double unders or 80 Single unders Recovery: Low Back and Hamstrings
Warm-up: 2 Sets 10 Scap pull downs 5/5 Alternating pigeon 10 Over/under arm swings Body Work: 5 Sets 10 Strict barbell press Into 12-15 Bent over underhand grip barbell rows (Same weight as press) Rest 90 seconds between sets. No rest between movements Workout: Every 3:00 for 5 Sets: 400 Meter Run 15 Anchored straight leg raise to hip up [...]
Warm-Up: 2 rounds :30 ankle rolls per foot 10 upward dog to inch worms 5 Burpees 10 Supermans Strength 6 Sets 8 Back squats Into 15 Barbell hip thrusts Rest as 90 seconds between sets Workout: FOR TIME 8 Sets 12 Russian KB swings (70lbs) 12 Toes 2 bar Body Work: 4 Sets 10 Seated barbell curls (bar to thigh) Into 10 Standing barbell [...]
