Today is an Active Rest day for the program! Pick one of the following: Option 1: Cardio Piece of Choice 5:00 Warm up Then 1:00 @ 100% Effort 2:00 @ Warm up pace x 10-15 Intervals Option 2: 60 Minute yoga, stretch, or recovery class Option 3: Light swim, run or row for 60 Min, [...]
Warm-up Run 200 Meters 10/10 Alternating plank lunge :20 Pec Stretch x 3 Strength 1) 4 Sets (superset) Seated Dumbbell Overhead press 10-15 reps 30 Med ball twists use heavy med ball or dumbbell or plate 90 sec rest between sets 2) 4 Sets of dumbbell or barbell front raise 10-15 reps (slow and controlled) no swinging [...]
Warm-up: 3 Sets :30 Jumping Jacks :30 High knees :30 Butt kicks :30 Inchworms Workout: 50 Front Squats (moderate weight) Every rest 400 Meter run Mobility: Quads, Hips and Hamstrings
Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles Workout: For Time 2,000 Meter row 50 Thrusters Core Work: 20 Lower half hollow raises 20 Upper half hollow raises 20 Arch lifts Rest 1:00-2:00 x 3 Sets Mobility: Low Back, Hips and Hamstrings
Body Work: Dumbbell hammer curls 50-40-30-20-10 Superset with Dips to extension 50-40-30-20-10 Core Work: 3 x 20 Reps, Swiss ball pikes 3 x 15 Reps, Cable crunches 3 x 10 Reps, Strict toes to bar Rest as needed Workout: 10:00 As Many Reps as Possible 50 Burpees Then AMRAP of Kettlebell swings with time remaining Mobility: Shoulders [...]
Warm-up: Row or run 200 Meters 10 Push-up walk outs 10 Touch downs 10 Over under arm swings x 2 Body Work: 1) Incline bench press: 100 Reps with an empty barbell 2) Negative only push ups: 3 sets of 10 Control the negative, as slow as possible. Get back up anyway possible. That is 1 rep Core [...]
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 5:00 Warm up Then 1:00 @ 100% Effort 2:00 @ Warm up pace x 10-15 Intervals Option 2: 60 Minute yoga, stretch, or recovery class Option 3: Light swim, run or row for 60 Min, [...]
Warm-up: 250 Meter Row or run 10 PVC Pass Throughs 10/10 PVC Figure 8's x 3 Sets Body Work: Back Straight Leg Deadlifts: 10 x 5 Sets, Rest 90 Seconds between Strict Pull-ups: 5 sets of max reps, Rest 2:00 between Narrow Grip Lat pull downs: 4 x 20 Reps, Rest 90 Seconds between Sumo deadlifts: [...]
Body Work: Shoulders 4 Sets 20 Seated lateral raises, right into 15 Strict press Rest 90 Seconds 4 Sets 15 Barbell front raises, right into 20 Barbell upright rows Rest 90 Seconds 4 Sets Single Arm Dumbbell Snatch x 12/12-10/10-8/8 Reps Rest 1:00 Core Work: 10 Sets 30 Second hollow body hold Rest 30 secs [...]
Body Work: Legs 1) Leg extensions: 50-40-30-20-10 Reps each set, rest 1:00-1:30 between sets 2) Back squat: 20-15-12-9-6 Reps each set, rest 1:30-2:00 between sets 3) Walking DB lunges: 50-40-30-20-10 Reps each leg each set, rest 1:30-2:00 between sets 4) Front squat: 3 x 10 Reps, 2 second pause at the bottom, no pause at top [...]
Warm-Up: 3 Sets 5 Push-ups 5 Wall balls, light 5 Ring dips :60 Single under or Double under practice Workout: For Time Run or Row 400 Meters 20 Light Deadlifts x 4 Rounds Body Work: 4 Sets, rest as needed after the last exercise Single Leg Tuck and Twist x 20/20 Supinated Barbell Body Rows x [...]
