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: 3x20 (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 Standing dumbbell curl 5x20 [...]
Warm-up: 5:00 of related tissue work, then: 2 Sets 10/10 Alternating pigeon 5/5 Star lunges Workout: For Time: 10 Rounds 10 toes 2 bar 30 double unders or 60 singles Recovery: Quads, Hips and Hamstrings
Warm-up: 7:00 of tissue work, then 800 meter jog Workout Box Squat: 20-15-10-8 (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 close grip Bench Press: 4x15 (increase weight each set if possible) 2-3 Min rest between sets DB kick backs 3x15, rest as needed Push ups: 3x max reps, [...]
Recovery! Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational [...]
Warm-up: 800 Meter row Workout 40-30-20-10 -Step ups holding dumbbells alternating every step - Dumbbell floor press Recovery Chest, Shoulders and Spine
Warm-up: 5:00 Light jog Workout: 1) Strict Press: 3x20 increase weight each set if possible, rest 2-3 Mins between sets 2) Kneeling single arm DB press: 3x10-12 Superset with DB single arm snatch : 3x10-12, rest 1-2 Mins between sets 3) Lateral DB raise: 3x20 Superset with Front DB raise: 3x20, rest 1-2 Mins between [...]
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 1) Deadlift: 5x8 (same weight every set), rest 2-3 Mins between sets 2) Bent Over Supinated Grip Barbell Row: 3x10-12 reps, rest 2-3 Mins between sets 3) Weighted Strict Pronated Pull-ups: 3x8-10, rest 2-3 Mins between sets 4) [...]
Warm-up: 5:00 of related tissue work, then: 2 Sets 10/10 Alternating pigeon 5/5 Star lunges Workout: For Reps: 5 rounds 200 m run 20 hang cleans 65lbs 10 single leg box jumps. 5 per leg. 16inch box Recovery: Quads, Hips and Hamstrings
Warm-up: 7:00 of tissue work, then 800 meter jog Workout 1) Box Squat: 20-15-10-8 (Increasing in weight), 2-3 Min rest between sets 2) Rear Foot Elevated Split Squat: 3x10-12 Tempo 4 seconds down, 2-3 Min rest between sets 3) 2 inch deficit Romanian Deadlift: 3x10-12, 2-3 Min rest between sets 4) weighted walking lunges: 3x20 [...]
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 1) Barbell Bench Press: 3x20 (increase weight each set if possible) 2-3 Min rest between sets 2) Dumbbell kickbacks 3x20, rest as needed 3) Push ups: 3x max reps, [...]
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 For time 50 inverted rows 50 sit ups 50 step ups 50 single arm thrusters Recovery: Quads, Hips and Hamstrings
