6×2 BackSquat @80%
Then;
5 Sets
8 BackSquats @60%
6 PullUps
400 M Run
Rest 2:00 & Repeat
Then;
3 Sets
20 Goblet Squats (24/16KG)
15 Lat PullDown
Then;
4 Sets
250 M Row + 15 Dumbbell Thrusters (25/50)
Rest 1:15-1:30 & Repeat
Then;
3 Sets
10 HighStep Up
10 TRX Rows
1:00 Sled Drag (110% of Deadlift on Sled)
Then;
STRETCH
Warm-Up1000 M Row
Then;
5×10 BackLoaded Reverse Lunges @40% of your BackSquat
Then;
For Time:
50 Walking Lunges
40 KB Snatches/Dumbbell Snatches (35/70) Alternating Hands
30 Dips
20 Box Jump Overs (Clear the Box)
10 Burpee PullUps
20 Box Jump Overs
30 Dips
40 KB Snatches/Dumbbell Snatches (35/70) Alternating Hands
50 Walking Lunges
Then;
2 Sets
25 Leg Extensions
25 Hamstring Curls
30″ Weighted Plank
Then;
Stretch
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!!
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
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”
WarmUp50 Calories Assault Bike
2×15 Bulgarian Squats (body weight)
2×10 KB Swings
Then:
In 12 Sets Find a heavy Double Pause BackSquat (2 second pause) (maintain absolute tightness at the bottom)
Then:
3×3 Back Squat with 85% of Heavy Pause Double
Then:
5-10 Sets:
3 ChinUp
6 PushUps
9 Goblet Squats
Rest 30 Seconds & Repeat
Then:
3 Sets:
250 M Row
Rest for 1:00 & Repeat
Then:
3 Sets
10-12 Lat Pulldown
6-10 Dips
50 Paces- Farmers Walk
Then:
Stretch and recover properly
Warm-Up1000 M Row
5 Turkish GetUps (Ascending in weight)
Work Up to a Heavy Double Front Squat
Then:
Work Up to a Heavy Triple Bench Press
Then:
Work Up to a heavy 4-Rep PullUp (weighted)
Then:
5 Rounds:
15 Goblet Squat
12 Ring PushUps
9 PullUps
6 Box Jumps
3:00 Assault Bike
Rest 90 Seconds & Repeat
Then:
8 Running Intervals
:60 Second Run (80% effort)
:30 Walk
Then:
Weighted Plank
Farmers Walk
Then:
Stretch!!
Warm-Up50 Calories on Assault Bike, 2×15 Leg Extension
WorkUp to a Heavy 3-Rep Back Squat
Then:
Every Minute for 10 Minutes perform 1 Squat with 85% of your 3-Rep. (10 singles)
Then:
5 Rounds
X12 Walking Lunges (weighted)
X8 Dumbbell Snatches
X4 Burpees
Rest 45 Seconds & Repeat
Then:
3 Sets
X10 Weighted Bulgarian Squats
X15 KB Swings
X20 PushUps
X25 Calorie Row
Then:
6 Rounds:
2:00 Run- 1:00 Walk
Then:
Recover and Stretch
Warm-Up50 Calories on Assault Bike, 2×15 Leg Extension
WorkUp to a Heavy 3-Rep Back Squat
Then:
Every Minute for 10 Minutes perform 1 Squat with 85% of your 3-Rep. (10 singles)
Then:
5 Rounds
X12 Walking Lunges (weighted)
X8 Dumbbell Snatches
X4 Burpees
Rest 45 Seconds & Repeat
Then:
3 Sets
X10 Weighted Bulgarian Squats
X15 KB Swings
X20 PushUps
X25 Calorie Row
Then:
6 Rounds:
2:00 Run- 1:00 Walk
Then:
Recover and Stretch
MoveWpurpose 