Tuesday 8/5 A) 2 rounds. Bike/Run/Row/Ski Each Round Consists of 3 Intervals 40 Sec On/ 20 Off Rest 1-2 Minutes between Rounds B) 3-4 Rounds Min 1: 5 Push Ups- AMRAP Row Min 2: 5 Ring Rows- AMRAP Ski Min 3: 10 Squats- AMRAP Bike Min 4: Rest
Friday A) Warm up (3 minutes) Joint controlled rotations. yoga push ups Walking good mornings Prone I.Y.T’s into running in place squat to stands Prone golfer swing B) Part 1 (23 minutes) :30 barbell bent romanian dead lifts @ 3020 :30 Barbell Press @ 3020 :30 Lunge jumps :30 lateral plate walk overs (with hands)…
Thursday A) warm up (3-4 minutes) 10 heal touches 5 yoga push ups bottoms up 90/90 kb walk walking knee raises walking quad stretch walking craddle stretch B) Part 1: Stations: 2 per station 4 minutes per station 2 rounds through #1 10 cal bike erg 30′ hand over hand sled drag (heavy) 30 sled…
Wednesday A) Warm up (5 minutes) bird dogs x 10 Plank rotations x 10 Quaruped hip ext. x 10/side Prone shoulder activation drills (90/90’s, I.Y.T’s) Paloof press x 10/side B) Part 1: 6 minute stations (2 per station) max rounds per station #1 100m run (TF) 5 pull ups / or barbell inverted rows x…
Tuesday A) Warm up (5 minutes) Warm up (5 minutes) Jump rope x :30 / jumping jacks x :30 Reverse lunge steps x :30 / banded good mornings x :30 Shoulder taps x :30 / leg glute ext. x :30 alternating B) Part 1 UP push / LB pull circut :30 right arm single arm…
Monday A) Warm up (3 minutes) walking knee raises walking quad stretch walking ext. rot. Shoulder taps w/ tight plank position quick feet squat to stand B) Part 1 UB pull / Legs Stations: 3 sets – 12 minutes A1. DB lunge complex (front to back + side) x 30sec. per side A2. Plate bent…
Rest Day
Rest Day
Friday A) Wamr up Warm up: Walking good mornings down Walking knee raises back Walking good mornings down Walking quad stretch back Kong squats w/ red band around feet and holding @ chest x 10 Prone I.Y.T x 5/per B) Part 1 15 kB Dead lifts Row for max calories (in 60 seconds) Rest :30…
Thursday A) Warm up (5 minutes) Warm up (5 minutes) Hurdle run through (x2) Low hurdle hops (x2) Hurdle run through (x2) Lateral low hurdle hops (x2) Squat to stand x 5 reps Lateral squats x 5/side Prone 90/90’s B) Part 1 – (LB push / arms) :30 DB side lunge and touch :30 banded…
