PERFORMANCE UNLEASHED

Program Description

Major: Back, shoulders
Minor: Shoulders, Biceps

10 EMOM (5 Rounds)
Minute 1 5 Deadlifts at 60% of 1RM
8 DB Push-press #50/30
Bring DB’s by barbell that is setup for Deadlift
Your rest is determined by how fast you finish minute or minute 2 exercises

3 min rest

60-30-30
Set 1 60 seconds max reps
Set 2 30 Seconds max reps
Set 3 30 Seconds max reps

#1 Lateral Raises #20/10

#2 Barbell Bicep Curls #45/35

#3 Crunches with ball or block between legs

2 min rest…

40-30-20-10
Lateral lunges 45/35lb bar
100-80-60-40-20
Double Unders (or seconds in jump ropes)

Recovery:
Shoulders and Spine

Major: Core and cardio
Minor: legs

Plank Reaches 100

Into…

On assault or echo bike
Warm up for 2 mins
30 seconds max effort
90 seconds rest
8 rounds

This should hurt and the 90 second rest will go by fast

*This can be subbed out for a sprint if you do not have access to equipment

Rest 2 mins (+ rest from last set)

10 Hanging leg raise
10 plank slides #45/35 DB or Plate

Recovery:
Quads, Hips and Hamstrings

Today is an Active Rest Day for the Program!

Today aim for 10,000 Steps or some active recovery that you enjoy.

Each week there will be 2 Rest days as a break away from weights or challenging activity are important.  

I know momentum feels good but you can keep this up with a day that keeps your max heart rate under 70% (walk, hike, yoga, swim)

Notice each workout has an emphasis of major muscle group as well as a minor focus.  You will work out the same muscle groups multiple times per week. The idea is to create the stimulus for growth and adaptation without over exhausting the body.

Perform each workout to the best of your ability and effort. Most moves or equipment can be substituted.

There will be days that you do not feel like the workout and you can sub one of the primer or supplemental exercises to promote circulation and keep your momentum flowing. This includes your mobility routine.

Recovery:
Low Back, Hips and Hamstrings

Major: Chest, Shoulders
Minor: Arms, core

10 Rounds of:
10 Hang cleans #135/#95
10 Bench Press #135/#95

Goal should be under 25 minutes
3 min rest
3 Rounds
10 Curl and reverse press, thumbs out
30 Double unders or 30 second jump rope
30 Second rest
Into…

2 Rounds for time:
10 Burpees
15Hammer DB Curls
10 Burpees
15 Overhead tricep extensions
10 Burpees
15 DB Alternating Curls (standing or seated)
10 Burpees
15 Bench dips

Recovery:
Chest, Shoulders and Spine

Major: Legs, Back
Minor: core

Suggested warmup:
Rower 500m
Run 400m
5 Box jumps
5 steps ups on bench or box

10 Rounds of: (this should take close to 30 mins)
10 BB Squat (bodyweight ex. 185#)
10 PullupsPerform strict until you cannot and finish the rest with kip or jump-pullup
1 minute rest
Your weight that you choose for this makes this exercise. Pick something that you could handle for 20 reps. The first 5-6 rounds are moderate-easy. The last 3 should be very challenging.

2 min rest

Without rest:
20 DB Lateral raise
20 Crunches with block or ball between knees (isolate back & hips)
10 Plank Walkups w/ mtn climber
20 Bicycle crunch (20 each side)
3 Rounds

Recovery:
Shoulders and Spine

Major: chest, back
Minor: Arms, core

12 Minute EMOM
Every 1st minute A, 2nd minute B, minute 3 rest
A. Hang Cleans 10 (#135/95)
B. Box Jumps  10 (or burpees bar jump)
3 min rest

12 Minute EMOM
Every 1st minute A, 2nd minute B, minute 3 rest
A. Max reps with cable pulldown (close grip if available)
B. Max Reps Chest Press with challenging weight
(aim for 30+ on both)

3 min rest

9 Minute EMOM
Every 1st minute A, 2nd minute B, 3rd minute C
A. Max reps DB Hammer Curls
B. Max Reps DB Skull crusher or tricep extension
C. Max reps hanging leg raise

Into…

Core finisher
30 Russian Twist with KB or Ball
20 Bicycle Crunch
10 Plank plate slides, each side #45/35/25
3 rounds

Recovery:
Chest, Shoulders and Spine

Today is an Active Rest Day for the Program!

Today aim for 10,000 Steps or some active recovery that you enjoy.

Each week there will be 2 Rest days as a break away from weights or challenging activity are important.  

I know momentum feels good but you can keep this up with a day that keeps your max heart rate under 70% (walk, hike, yoga, swim)

Notice each workout has an emphasis of major muscle group as well as a minor focus.  You will work out the same muscle groups multiple times per week. The idea is to create the stimulus for growth and adaptation without over exhausting the body.

Perform each workout to the best of your ability and effort. Most moves or equipment can be substituted.

There will be days that you do not feel like the workout and you can sub one of the primer or supplemental exercises to promote circulation and keep your momentum flowing. This includes your mobility routine.

Recovery:
Low Back, Hips and Hamstrings

Major: Shoulders, anaerobic
Minor: Legs, Conditioning

EMOM 4 Minutes
4 DB Cleans 45/30s
4 DB Front Squats
4 DB Push Press

Rest 2 minutes

EMOM 4 Minutes
4 DB Cleans 45/30s
4 DB Front Squats
4 DB Push Press
Rest 3 mins

5 Rounds
Assault Bike Sprints (or prowler or deadmills)
30 Seconds All out
2 minutes rest
Into…
5 min warmdown cycle or walk

Recovery:
Shoulders and Spine

Major: Legs, back
Minor: Shoulders, core

2 Rounds for time
400m Run
30 KB Swings #60/40
3 min rest

Strength:
5 Rounds
Work up to heavy deadlift
3 Deadlifts @80%
10 DB Push-press #50/40
1 Minute rest between rounds
3 min rest

2 Rounds for time
400m Run
30 KB Swings #60/40

Into..

Accessory work if time allows:
EMOM x 10min.
Odd min: Plank on your hands
Even min: Russian Twists with 5lb plate for 40sec.

Recovery:
Low Back and Hamstrings

Today is an Active Rest Day for the Program!

Today aim for 10,000 Steps or some active recovery that you enjoy.

Each week there will be 2 Rest days as a break away from weights or challenging activity are important.  

I know momentum feels good but you can keep this up with a day that keeps your max heart rate under 70% (walk, hike, yoga, swim)

Notice each workout has an emphasis of major muscle group as well as a minor focus.  You will work out the same muscle groups multiple times per week. The idea is to create the stimulus for growth and adaptation without over exhausting the body.

Perform each workout to the best of your ability and effort. Most moves or equipment can be substituted.

There will be days that you do not feel like the workout and you can sub one of the primer or supplemental exercises to promote circulation and keep your momentum flowing. This includes your mobility routine.

Recovery:
Low Back, Hips and Hamstrings