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By: Mark Masavage
Warm-up 3 Rounds 5 Kettlebell Swings (75lb Kb) 5 Kettlebell Squats 5 Kettlebell Thrusters Strength Tempo Front Squats 8 x 2 (3 sec down, 2 sec pause, fast up) 15 count hollow-body between rounds Workout (Partner) Rotate as needed 1500m row partner holds a plank 100 wall balls partner holds a flex-arm pull-up 100 floor-presses (115lb) partner farmer…
Deadlifts 1 x 10 @ 135lb 1 x 5 @ 50% 1 x 5 @ 75% 1 x 3 @ 80% 1 x 3 @ 85% 1 x 2 @ 90% Back Squats 2 x 5 x 45lb 1 x 5 x 95lb 1 x 3 x 135lb 1 x 3 x 225lb or 65%…
Recovery Day Take a walk. Ride your bike. Spend time with your friends or family. Go to worship. Stretch and work on mobility.
Today, we are focusing on improving our aerobic threshold by running a few repeats. If you can, run them in a natural environment, and if not, hit an outdoor track to get some sun. If all else fails, run on a treadmill. Workout 4 to 6 rounds of 800m run (moderate pace) max pull-ups max…
Workout 30 min EMOM (Every Minute ON the Minute) 1 Round of Kettlebell (Right Hand) 12 Deadlifts 9 Hang Cleans 6 Push Press 12 cal Row 1 Round of Kettlebell (Left Hand) 12 Deadlifts 9 Hang Cleans 6 Push Press 150m Run 3 rope wall climbs or 9 pull-ups and 9 air squats…
Active Recovery! Enjoy some light rowing, running, or walking and some light accessory lifting. Accessories DB Upright Shoulder Rows 3 x 8 each arm @ 25 to 35lb DB Strict Shoulder Press 3 x 8 each arm @ 35lb Banded Hip Flexor Raises 3 x 8 each leg
Strength Day 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Deadlift @ 1.5 x body weight Benchpress @ body weight Squat Clean @ .75 x body weight Feel free to scale the weight. I scaled both the bench and the squat cleans.
Strength 6 rounds 3-push press (work towards a 3 rep max) 3 – jumping burpees Workout Partner Up First 10 min (AMRAP) – 1 man on cardio and 1 man on wallball 10 cal (Rower, Assault Bike, Runner) 10 Wallballs @ 20lb Rest 2min Second 10 min (AMRAP) – You go I go 5 –…
Deadlifts 2 x 5 @ 135lb 1 x 5 @ 50% 1 x 5 @ 75% 1 x 3 @ 80% 1 x 3 @ 85% 1 x 2 @ 90% Back Squats 2 x 5 x 45lb 1 x 5 x 135lb 1 x 3 x 225lb or 65% 1 x 3 x 255lb…
Workout Run or walk a 5k Use today for active recovery.
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