WarmUp-Foam Roll – 5 Minutes
-Low Lunges with a Rotation (5x Per Side)
-Calf Stretching
Then;
Find Max Effort Box Jump
Then;
Work-Up to Heavy Power Clean (No “starfishing”)
Then;
3×2 Power Clean @70% of Heavy Single
5 Rounds
400 M Run
20 Russian KB Swings
15 PushUps
10 Pistol Squats or Weighted lunges
50 Double Under or Skips on the rope
Then;
4 Sets
25 Band Tears
15 Hip Extensions (GHD)
15 Straight Legged SitUps
50 Pace Farmer Carry
Then:
STRETCH
These squats are an amazing tool in improving both your strength & mobility.
Add them into your warmup!!
WarmUp10 Sets
100 M Row
Rest 15″ & Repeat
Then;
10 Sets (Unbroken -Chill Pace)
5 BackSquats @70% (Beltless)
10 PushUps
5 PullUps
10 Rotational Ball Slams
Then;
4 Sets
10 High StepUps
10 Rows
Then;
2 Rounds (AMRAPS)
3:00 of work- 1:30 of recovery
8 Jumping Lunges
4 Burpee PullUps
Then;
5 Minutes
Sled drag & Push with 100% of your FrontSquat
Then;
STRETCH
“What we do in this life- echoes an eternity.”
WarmUp400M Run
20’Band Tears
10′ Shoulder Dislocaters (PVC Pipe)
Then;
5×3 Strict OHP @75%
Then;
4×4 PushPress @80%(of your strict Press)
Then;
3×15 Seated Overhead Dumbbell Press
3×10 Strict Hanging Leg Raises
Then;
15 Minute “AMRAP”
12 KB Swings
9 Dumbbell PushPress (50s)
6 ChinUps
30 Battle Rope Slams or 3 Burpee BoxJumps
Then;
12 Minute EMOM
Minute 1: 150M Row
Minute 2: 5-7 Strict Handstand push-ups OR 10-15 Pushups (feet elevated
2 Sets
25 Lateral Dumbbell Raises
25 Front Dumbbell Raises
Then;
5 Minute of Accumulated Hanging
WarmUp
3 Sets (R/L)
-Low Lunge with a Rotation 15″
-Pigeon Pose 15″
-Couch Stretch 15″
-DeepSquat with a Walkout 5x
Then;
8×3 Deficit Deadlifts @70% (Speed & Integrity)
Then;
2×10 Banded Deadlifts @50% (Speed Through the middle)
2×250 M Row
Then;
5 Sets
20 KB Swings (24/16)
40 M Bear Crawl
10 Calories Assault Bike
Rest 2″ & Repeat
Then;
3 Sets (2KBS)
15 Swings (20/12)
10 Cleans
5 Strict Press
10 Squats
15 Burpees
Rest 1:30 & Repeat
Then;
2 Sets Unbroken
250 M Row
25 PushUps
25 Sumo KB Deadlifts
30″ Weighted Plank
Then;
100 Dumbbell Skull Crushers
Warm-Up
1000 M Row
Then;
6×2 Front Squats @75%
Then;
4 Sets
15 Goblet Squats
15 Lat PullDowns
Then;
10 Minute AMRAP
20 Walking Lunges
5 PullUps
10 Ball Slams
Then;
3 Sets
25 Leg Press
Then;
2 Sets
50 Band Tears
Then;
Tabata Assault Bike or Rowing Machine (Record Calories Burned)
Then;
STRETCH
8x Spiderman Lunges with a Rotation
6x PushUps
4x 15″ Pigeon Poses (2 Per Side)
20″ Dead Hang (PullUp Bar)
Then;
5 Sets
2 Muscle Snatches 50-55%
4 OverHead Squats
Then;
6 Sets
X3 Power Cleans @65%
X30″ HandStand/PushUp or Dip Hold
Rest 1:00 & Repeat
Then;
3 Sets Unbroken
15 Kettlebell Swings (16/24KG)
10 PushUps
500 M Row
Then;
2 Sets
20 HighBox StepUps (Lightly Loaded)
20 Bent Over Row (16/24KG)
Then;
12 Minute Run:
1:00 On- 2:00 Off (80%-50% Effort)
Then;
STRETCH/FOAM ROLL (7-10Minutes)
ANY QUESTIONS- Feel free to Contact me
🏋🏽Grab a friend & “Get after it”
Other then the 20Mile Run. It’s all pretty reasonable.
Share this with a friend.
It’s realistic when you consider Batmans work capacity.
WarmUp
5Sets
100 Meter Row & 15 Seconds Rest
Then;
3×3 BackSquats @75%
2×1 Backsquat @85%
2×2 Backsquat @80%
2×10 BackSquat @65%
Then;
5 Sets of:
5 Back Squats @ 70%
5 ChinUps+10 Pushups
Then;
3 Rounds “For Time”
30 Walking Lunges
15 Burpee ChinUps
Then;
6 Minute Lateral Sled Drag (Alternate Side Every Minute)
Then;
STRETCH
MoveWpurpose 