TRAIN: 6/26-7/3
MONDAY : LOWER BODY
A. EMOM X 9-12 MIN
MOBILITY & ACTIVATION
Glute bridge x 10 reps
Wall Squat hold x 60 second hold
Reverse lunges x 12 reps (6 per side)
LOWER BODY
A. FRONT SQUAT : BUILD TO HEAVY 1 REP
TAKE 15-20 MIN TO BUILD TO HEAVY; START WITH LIGHT LOAD AND PROGRESS TO CHALLENGING WEIGHT
(Rest 2-3 min between lifts; Track your max for future reference)
B. CURTSY SQUAT
GOBLET HOLD WITJ KETTLEBELL x 12 REPS (6 PER SIDE)
(Rest 90s)
C. DESCENDING LADDER: 18-15-12-9-6-3
10 DUMBBELL THRUSTERS (15-35#)
BURPEES
COOL DOWN
(For time, no rest)
D. RECOVERY 2-3 SETS
FIGURE-4 STRETCH x 30s (PER SIDE)
LIZARD STRETCH x 30s (PER SIDE)
TUESDAY : UPPER BODY
A. 3-4 ROUNDS
MOBILITY & ACTIVATION
Downward dog x 5 reps
Tall plank shoulder taps x 10 (per side)
Elbow side plank x 30 second hold (per side)
LOWER BODY
B. BARBELL BENCH PRESS: BUILD TO HEAVY 1 REP
TAKE 15-20 MIN TO BUILD TO HEAVY; START WITH LIGHT LOAD AND PROGRESS TO CHALLENGING WEIGHT
(Rest 2-3 min between lifts; Track your max for future reference)
C. ALTERNATING DUMBBELL ARNOLD PRESS
MODERATE - HEAVY S x 6-8 REPS (PER SIDE)
(Rest 90s)
D. "TRY AGAIN" 3 ROUNDS: MAX OUT
MAX PUSH UPS
MAX DB PUSH PRESS (15-35#)
COOL DOWN
MAX BURPEES
MAX RING/BAR/or BENCH DIP
(Rest 2 min; Track your score for future reference)
E. RECOVERY 2-3 SETS
CHILD'S POSE x 30 SECONDS
WALL SNOW ANGELS x 10
WEDNESDAY : AEROBIC CONDITIONING
A. 3-4 ROUNDS
MOBILITY & ACTIVATION
Side lying thoracic rotation x 8 reps (per side)
Shin box x 10 reps (total)
Windmills x 5 reps (per side)
Heel raises x 10 reps each direction (TOES FORWARD, TOES IN, TOES OUT)
CONDITIONING / ACTIVE RECOVERY
B. PICK YOUR ADVENTURE
FOR TIME: 1.5 MILE RUN / 2K ROW / 5 MILE BIKE RIDE
OTHER OPTION:
FOR LEISURE: YOGA CLASS, HIKE, SWIM, PADDLE BOARD, ROLLER SKATE (JUST GET OUTSIDE)
C. MORE FOR THE CORE 3-4 ROUNDS
L-SIT x 10 SECONDS
FLUTTER KICKS x 20 TOTAL
HANGING OBLIQUE KNEE TUCKS x 20 TOTAL (SUB OBLIQUE CRUNCHES)
COOL DOWN
D. RECOVERY 5 MINUTES
90/90 BREATHING ON WALL (INHALE IN NOSE; EXHALE OUT MOUTH OR NASAL ONLY BREATHING)
THURSDAY : LOWER BODY
A. EMOM X 9-12 MIN
MOBILITY & ACTIVATION
Heels elevated glute bridge x 15 reps
Good mornings x 15 reps
Light kettlebell swings x 15 reps
LOWER BODY
B. SUMO DEADLIFT x 4 SETS
WIDE STANCE DEADLIFT WITH HEAVY KETTLEBELL x 8-10 REPS
Rest 90s
C. DUMBBELL ROMANIAN DEADLIFT 4 SETS
MODERATE WEIGHT W/ TEMPO @ 2020 x 12 REPS
(Rest 90s)
D. 8 MINUTE AMRAP
10 DUAL DUMBBELL FRONT SQUATS
10 DUAL DUMBBELL FRONT RACK REVERSE LUNGE
COOL DOWN
10 DUAL DUMBBELL SUTICASE DEADLIFT
E. RECOVERY 2-3 SETS
WORLD'S GREATEST STRETCH x 10 REPS (PER SIDE)
ADDUCTOR ROCK BACK x 8 (PER SIDE)
FRIDAY : UPPER BODY
A. SCAPULAR ACTIVATION 2-3 SETS
MOBILITY & ACTIVATION
Prone Ts x 20 reps
Scapular pull ups x 10 reps
Banded facepulls x15 (light band resistance)
LOWER BODY
B. DUMBBELL BENT OVER ROW x 3-4 SETS
USE BENCH TO LEAN ON; x 12-16 REPS (6-8 PER SIDE)
(Rest 90s)
C. BANDED ASSISTED PULL UP x 4 SETS (SUB NEGATIVE LOWER OR LATPULL DOWN )
BANDED ASSISTED OR UNASSISTED x 2-3 REPS; NEGATIVE x 2-3 REPS with 3 SECOND LOWER;
LAT PULL DOWN x 10 WITH 3 SECONDS RETURN TO TOP
(Rest 90s)
D. "GRIPPY GRIP" 12 MINUTES OF SUSTAINED WORK
12 ALTERNATING KETTLEBELL ROWS (6 PER SIDE- 26-53#)
COOL DOWN
RIGHT INTO 100M FARMER CARRY
10 SINGLE ARM KETTLEBELL SWING
E. RECOVERY 2-3 SETS
WALL ANGELS x 10
BANDED LAT STRETCH x 30 SECONDS EACH SIDE
SATURDAY : SWEET & SPICY
A. Fire it up: 4 ROUNDS
MOBILITY & ACTIVATION
Glute bridge x 15 reps
Inchworm x 10 reps
Body weight sumo squats x 10 reps
Jump Rope x 60 seconds
LOWER BODY
B. BENCHMARK WORKOUT: "FIGHT GONE BAD"
3 ROUNDS FOR TOTAL REPS IN 17 MINUTES OF:
1 MIN: WALL BALL SHOTS (14# MED BALL) SUB GOBLET SQUAT
1 MIN: BARBELL SUMO DEADLIFT HIGH PULL (55#) SUB KB OR DB FOR BARBELL
1 MIN: BOX JUMP (20") SCALE TO 16" OR STEP UPS
1 MIN: BARBELL PUSH PRESS (55#) SUB KB OR DB FOR BARBELL
1 MIN: ROW (CALORIES) SUB BIKE, JOG, SKI ERG, ETC
1 MIN: REST
(REPEAT)
COOL DOWN
THIS IS A CLASSIC CROSSFIT BENCHMARK , SCALE LOADS OR MOVEMENTS ACCORDINGLY
C. RECOVERY 2-3 SETS
WORLD'S GREATEST STRETCH x 10 REPS (PER SIDE)
REVERSE PLANK BRIDGE x 10 REPS
SUNDAY : REST DAY
Rest & Restore