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
Body Work: Arms Skull crushers: 4 x 12 Reps Superset with Rope Cable curls: 4 x 12 Reps Rest 1:00 after supersets Bench dips feet up: 4 x 20 Reps Superset with DB Hammer curls: 4 x 20 Reps Rest 1:00 after supersets Double arm DB overhead tricep extensions: 4 x 10 Reps Superset with [...]
Body Work: DB or cable Flys: 5 x 15 Reps Superset DB Single Arm Bench Press: 4 x 20/20-15/15-10/10-10/10 Reps each arm 1 min rest between supersets DB or cable Incline flys: 5 x 15 Reps, rest 1:00 Push ups to failure x 4 sets, rest 1:00 Dips to failure x 4 sets, rest 1:00 [...]
Body Work: Back Straight Leg Deadlifts: 3 x 20 Reps, rest 1:00 Pull ups: 5 sets of max reps (use a band to get at least 10 reps), rest as needed Banded lat pull downs: 4 x 20-25 Reps, rest 1:00 Bent over rear delt flys: 3 x 12 Reps, rest 1:00 Chin ups: 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: 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: Shoulders DB shoulder press: 4 x 12 Reps, rest as needed Kettlebell Halos: 4 x 10 Reps each direction, rest as needed Push Press: 4 x 8 Reps, rest as needed DB Front/ lateral raises: 4 x 10/10, rest as needed Core Work: 10 Sets 30 Second hollow body hold Rest 30 secs [...]
Body Work: Legs 1) Back Squat: 4 x 10 Reps, rest as needed 2) Back Squat with inside shoulder width stance: 4 x 6 Reps, rest as needed 3) Back Squat feet touching: 4 x 8 Reps, rest as needed 5) Barbell hip thrusts: 4 x 15 Reps, rest as needed Core Work: 3 Sets [...]
Workout: As Many Rounds in 15:00 As Possible of: 12 Front Squats (65lbs) 12 Shoulder presses 12 Toes to bar Mobility: Chest, Shoulders and Spine
Workout: 3 Sets of as many rounds as possible in 5:00, rest 1:00 between the 5:00 workouts 10 Each leg Step Back Lunge Steps (back rack) 10 Hang Power Clean (65) Mobility: Quads, Hips, and Hamstrings
Body Work: Arms 1) Skull crushers: 4 x 12 Reps, Super set with barbell or dumbbell preacher curls: 4 x 12 Reps, rest as needed between supersets 2)Bench dips: ( feet up) 4 x 20 Reps Superset with DB hammer curls: 4 x 20 Reps, rest as needed between supersets 3) Double arm DB overhead [...]
Today is an active rest day for the program! Pick one of the following: Option 1: 5:00 Warm up jog Then 1:00 High pace run 1:00 Warm up pace jog x 10-12 Intervals Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 1:00 Hollow [...]
