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: For Time 1,000 Meter Row 100 Empty bar Thrusters Body Work: 4 Sets, rest as needed after the last exercise Single Arm Overhead DB walk [...]
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: 5:00 Warm up jog Then :30 Sprint of cardio of choice :30 Warm up pace x 15-20 Intervals Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 1:00 [...]
Body Work: Arms Skull crushers: 4 x 12 Reps Super set with DB curls: 4 x 12 Reps Rest as needed after superset DB hex press: 4 x 20 Reps Superset with Hammer curls: 4 x 20 Reps Rest as needed after superset Double arm DB overhead tricep extensions: 4 x 10 Reps Superset with [...]
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: Chest Db Flys: 5 x 12 Reps, rest 1:00 between DB Bench Press: 20-15-15-15 Reps, rest 1:30 between DB Incline flys: 5 x 10 Reps, [...]
Body Work: Back Deadlifts: 6 x 10 Reps, rest 1:30 between Pull ups: 5 Sets of max reps, rest 1:30 between Underhand grip Lat pull downs: 4 x 20 Reps, rest 1:30 between Inverted Rows: 4 x 12 Reps, rest 1:00 between Low seated cable rows: 20-15-10-20 Reps, rest 1:00 between Core Work: 4 Sets [...]
Body Work: Shoulders DB lateral raises: 4 x 20 Reps, rest 1:00 between DB front raises: 4 x 15 Reps, Rest 1:00 between DB bent over rear flys: 4 x 12 Reps, rest 1:30 between Arnold Presses: 4 x 10 Reps, rest 1:00 between Core Work: 10 Sets 30 Second hollow body hold Rest 30secs [...]
Warm-up: 2 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under Body Work: Legs 1) Leg extensions: 4 x 20 Reps, rest 1:00 between 2) Back or front squat: 4 x 20 Reps, rest 1:30 between 3) Walking DB lunges: 4 x 10 each leg, rest 1:30 between 4) Hack squat: [...]
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: 5:00 Warm up jog Then :30 Sprint of cardio of choice :30 Warm up pace x 15-20 Intervals Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 1:00 [...]
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 Workout: For Time 50 DB lunges 40 DB hang clean 30 DB presses 20 Goblet Squat 10 DB or KB thrusters Mobility: Quads, Hips and Hamstrings
Warm-up 3 Sets 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: 15:00 As Many Rounds As Possible 10 Back squats (heavy but unbroken) 10 Pull-ups Mobility: Hips and Hamstrings
