Warm-up: 5:00 of related tissue work, then 2 Sets of 5/5 PVC figure 8's 20 PVC overhead squats Workout: For Time Divide up however you need to to get it done 100 Burpees 100 Pull-ups or Inverted Rows Recovery: Chest, Shoulders and Spine
Warm-up 2 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 7/7 Pike ups Body Work: 3 Sets Dumbbell press: 20-15-15 Powell Raises: 12/12 3 sets 12/12 DB step ups 10-12 Glute hamstring raises 3 sets 10 Deadlifts Rest as needed between sets WORKOUT 30 Hang clean and press (light weight) Rest 2 mins 20 Hang clean [...]
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 [...]
Body Work: 5 Sets 40 Weighted sit ups Rest 30 secs Max time L sit Rest 2 mins Rest as needed 4 Sets 15/15 Incline single arm DB bench press Rest 30 secs 15 DB bent over rows (slow and controlled) Rest 2 mins Rest as needed 4 Sets Dips ( until failure add weight [...]
Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Body Work: 5 sets 5 reps TEMPO Front Racked KB squats 33X1 (3 Seconds down, 3 second pause at bottom) Rest 90 seconds between sets WORKOUT: FOR TIME 4 rounds 100ft Dual Kettlebell front rack Carry 15 Daul kettlebell [...]
Warm-up: 2 Sets 8 Touchdowns 8 pull-ups 8 hollow rocks :30 run in place jump ropes Body Work: 3 Sets 20 Dumbbell hammer curls Rest 30 secs 20 Barbell skull crushers Rest 30 secs 3 Sets 25-30 Banded curls Rest 30 secs 25-3 Banded tricep press downs Rest 30 secs Workout: 1 min or max reps at each station [...]
Warm-Up: 3 Sets 10 Over under with arms 10 Touch downs 3 Wall walkto handstan 200m run Workout: "The Calorie Burner" 5 Rounds 20 Push Ups 20 V-Ups 20 Dumbbell Squat Jump (light) Recovery: Quads, Hips and Hamstrings
Warm up: 3 Sets 10 Inch worms 10 Hip Hurdles aka Over fence 10 PVC pass throughs Body Work: 3 Sets 12/12 Dumbbell Powell raise Rest 30 secs 15 Standing barbell shrug to calf raise Rest 30 secs 3 Sets of 12 Standing dumbbell front raises Rest 30 secs 15 Bent over rear dumbbell flys Rest 30 secs 5 [...]
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 10-15:00 at warm-up pace Then :30 @ 100% Effort 1:00 @ Warm up pace x 15-20 Intervals Option 2: 60 Minute yoga, stretch, or recovery class Option 3: Light swim, run or row for 60 [...]
Warm-up: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs x 2-3 Rounds Body Work: 3 Sets 20 Dumbbell bench press Rest 60 secs 15 Inverted Ring Rows Rest 2 mins Rest as needed 4 Sets 25 KB or DB bridge floor press Rest 30 secs 15 Single arm dumbbell rows (slow and controlled) [...]
