Warm-Up A) Primer: 3 x 2 Min Rounds: 200m Run 4 Burpee B) Tempo Work x4 Rounds: 1:0:3 (1 second up, 0 sec hold, 3 seconds down) 3 Strict Pull-Ups Rest 15 seconds 3 Strict Dumbbell Press 25lb/15lb Strength Bench Press A) 1 sets x 4 reps @ 70% of 1 Rep Max or (+5 …
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Tuesday 04.16.24
Warm-Up A) 5:00 running clock: 40yd Run 7 Wall Ball 20lb/14lb 7 Sit-Up – 20 sec rest B) For completion: 50 Air Squats *Every time you break, 4 Burpees Strength Back Squat A) 1 set x 4 reps @ 70% of 1 Rep Max (or +5lbs previous session) B) 1 set x 4 reps …
Monday 04.15.24
REST DAY, OR: Warm-Up A) Tabata x 4: 20 sec work / 10 sec rest Double-Unders *Sub with single-unders B) For Completion: 30 Sit-Up 40 yd Sprint 15 Sit-Up 20 yd Sprint 1:00 Plank Hold C) Tempo work 4 sec from mid shin to launch/hip, full speed pull and catch 2 rounds: 6 Power Snatch, …
Sunday 04.14.24
Warm-Up A) Tempo work: 3:3:0 (3 sec down, 3 sec bottom hold, full speed up) 5 Air Squats Rest 10 sec 3 Push-Ups Rest 15 sec 5 Air Squats Rest 10 sec 3 Push-Ups B) 500m row @ 2:00 min pace *Sub row with 400m run (moderate pace) Strength Front Squat A) 1 set x …
Saturday 04.13.24
Warm-Up A) Primer: 200m Run x 3 @ 1:30 min rounds B) 3:00 min Running Clock: 4 Burpee Rest 10 sec 5 Toes-to-Bar Rest 10 sec *Sub toes-to-bar with sit-up Strength Power Clean Heavy singles are generally 90-95% of an athletes 1 Rep Max or (+5lbs previous session) Program weight increases from week 1 A) …
Friday 04.12.24
Warm-Up A) Block Warmup 7:00 min running clock 0:00-3:00 4 Knee Raises 3 Push-Ups 40 yd Sprint 3:00-4:00 Rest 4:00-7:00 1 Wall Climb 5 Kipping Ring Dips 10 Lunges *Sub ring dip with bench dip B) 200m Farmer Carry for time, 53lb/35lb Strength Strict Press A) 1 set x 5 reps @ 70% of Heavy …
Thursday 04.11.24
Warm-Up A) 10-8-6-4 Kettlebell Swing 35lb/26lb Air Squat – Rest 20sec *Sub Kettlebell Swing with Burpee B) 3 Rounds x Max Effort: 1min Deadlift, with empty bar 1min Sit-Up – Rest 90sec *Max effort means as many reps as you can during time domain Strength Deadlift A) 1 set x 5 reps @ 70% of …
Wednesday 04.10.24
Warm-Up A) 4 Rounds: 250m Row 5 Kipping Pull Up 10 GHD Sit Up * Sub row with 200m run * Sub GHD with Sit-Up * Rest 60 sec between sections A and B B) 15-12-9: Hand Release Push-Up Wall Ball 20lb/14lb Strength Bench Press A) 3 sets x 5 reps @ 70% of 1 …
Tuesday 04.09.24
Warm-Up A) 4:00 Running Clock 3 Box Jump 30”/24” (or high as possible) 6 Barbell Back Squat 18 Double-Under *sub double under with 30 singles B) Sprints 3 Sets 40 yd sprint 45 sec rest *Keep your pace consistent, don’t drop below 1 sec of your fastest time Strength Back Squat A) 1 set x …
Monday 04.08.24
Warm-Up A) 2 Rounds: 50 Jump Ropes 25 Mountain Climbers Then, 3 Rounds: 12 Air Squats 9 Push-Ups 12 Sit-Ups Workout Choose variation A for a workout with weights (kettlebell or dumbbell) or B for bodyweight workout. Variation A: 3 set of max Weighted Squats – 3 Minute Rest in between sets 3 Sets of …
Sunday 04.07.24
Warm-Up A) EMOMx20: A – 45 seconds Jumping Jacks B – 45 seconds Wall Walk C – 45 seconds Burpee No Push Up D – 45 seconds – 2 CT Pause Air Squat Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 20 Minutes: 20 Dumbbell Power Cleans …
Saturday 04.06.24
Warm-Up A) 3 Rounds: 200m Run 20 Jumping jacks 10 Lunges, right leg 10 Lunges, left leg Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 30-20-10 Kettlebell Swings Kettlebell Goblet Squats 60-40-20: Sit-Ups Variation B: 20-Minute Clock: 15 Push-Ups 15 sec Side Plank Right 15 sec Side …