Strength 4 Sets (a1/a2 are supersets one after another) 1a) Seated Dumbbell Overhead press 10-15 reps 2a) 30 Med ball twists use heavy med ball or dumbbell or plate 90 Sec rest between sets 2) 4 Sets of dumbbell front raise 10-15 reps (slow and controlled) no swinging 3) 30 V-ups 90 Sec rest between [...]
Strength: 4 Sets Single leg Bulgarian split squat: 10 reps per leg (Move slow and controlled.) Rest as needed before workout Workout: FOR TIME: 2 Rounds 50 Air squats (GET LOW) 25 Sit-ups 50 Walking lunges (add weight if possible) 25 Lateral box-jumps @ 20" 50 Air squats 25 Dips (box/bench/etc. Whatever is challenging for you) [...]
Complete rest day!
Warm-up: 800 Meter row Workout For Time: 1k row 30 burpee box jumps. 1 k row Recovery Chest, Shoulders and Spine
Warm-up: 5:00 Light jog Workout: Strict Press: 5x10 increase weight each set if possible Kneeling single arm DB press: 3x8-10 Superset with DB single arm snatch: 3x8-10 Lateral DB raise: 3x15 Superset with Rear DB flys: 3x15 Optional Workout: 1 mile run for time Rest 5 mins 800 m run for time. Rest 5 mins [...]
Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Workout Deadlift: 3x15 (same weight every set), rest 2-3 Mins between sets Bent Over Supinated Grip Barbell Row: 3x10-12 reps, rest 2-3 Mins between sets Weighted Strict Pronated Pull-ups: 3x8-10, rest 2-3 Mins between sets Preacher curl 5x15 light [...]
Warm-up: 5:00 of related tissue work, then: 2 Sets 10/10 Alternating pigeon 5/5 Star lunges Workout: For Reps: 2 min max jump rope or double-unders 2 min max rep sit-ups 5 rounds. Recovery: Quads, Hips and Hamstrings
Warm-up: 7:00 of tissue work, then 800 meter jog Workout Box Squat: 20-15-10-6 (Increasing in weight), 2-3 Min rest between sets Rear Foot Elevated Split Squat: 3x10-12 Tempo 4 seconds down, 2-3 Min rest between sets Romanian Deadlift: 3x10-12, 2-3 Min rest between sets Walking lunges: 3x20 reps for time, Rest 30 Seconds between sets [...]
Warm-up 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 Barbell Bench Press: 3x10 (increase weight each set if possible) 2-3 Min rest between sets Dumbbell kickbacks 3x10, weighted if possible rest as needed Push ups: 3x max reps, [...]
Complete rest day!
Warm-up: 800 Meter row Workout EMOM for 30 mins 10 burpees 20 air squats 10 pull-ups 20 air squats 10 hanging leg raises/t2b or knees to elbows Recovery Chest, Shoulders and Spine
Warm-up: 5:00 Light jog Workout: Strict Press: 4x15 increase weight each set if possible Kneeling single arm DB press: 3x8-10 Superset with DB single arm Snatch : 3x8-10 Lateral DB raise: 3x15 Superset with Rear DB flys: 3x15 Optional workout 40 mins of low intensity cardio Any thing works here, just keep moving. Recovery: Shoulders [...]
