Power Everything 120123
Today is an active rest day for the program! 45 Mins of one of the following: Running Biking Swimming Rowing
Today is an active rest day for the program! 45 Mins of one of the following: Running Biking Swimming Rowing
Today is a Rest Day! Rest Day Recovery is made for days like this…
Warm Up: 10 Prone snow angels 10/10 Active straight leg raises 50 Meter swim x 3 Sets Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Deficit Snatch: 5x3 @70%: Focus on getting under bar fast and out of [...]
Warm Up: 10 Prone snow angels 10/10 Active straight leg raises 50 Meter swim x 3 Sets Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Deficit Snatch: 5x3 @70%: Focus on getting under bar fast and out of [...]
Strength: Front Squat build to 2 RM with 3 Sec pause at bottom Banded Deadlift 3x10 (fast) Workout: For Time 50 Cal Assault Bike **Rest 60 Seconds 50 Cal Ski **Rest 60 Seconds 50 Cal Row Accessory Work: 3 Sets Barbell Bulgarian split squat x 20 Each Barbell walking lunges x 20 Each **Rest as [...]
Warm Up: 5:00 of related tissue work, then 2 Sets 5/5 Alternating pigeon 5/5 PVC figure 8's :20/:20 Couch stretch Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Back Squats: 5x10 @70% focus on Breathing during reps. rest [...]
Optional conditioning: Running 5 Min for max meters on True Form (Sub in a row or track) **Rest 3 Min between x 4
Warm Up: 2 Sets 8/8 High kicks 8/8 Ankle roll outs 10/10 Meter Crab walk with hip up forward and backward Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TRACK DAY: 8 x 10 yard sprints @100% rest 60secs [...]
Today is a Rest Day! Rest Day Recovery is made for days like this…
OPEN 18.2 1-2-3-4-5-6-7-8-9-10 reps of: Dumbbell squats Burpees Then, WORKOUT 18.2A: 1-rep-max clean 12-min. cap for 18.2 AND 18.2a
Warm Up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) CORE: Med Ball Wall Toss: Alternate R-side/L-side: 20/14lbs: 5x30sec Med Ball Over The Shoulder [...]
Strength: Back Squat 5x5 82.5% Snatch from high blocks 5x2 70-75% Workout: 4 Rounds for time Assault bike 30/20 cal 10 Burpee Box Jump Over 24/20" 10 Power Snatch 95/65lbs