Monday
Outdoor Training (OT)
Reserved for Premium
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Warmup
Bodyweight Routine
ThenEMOM 8’
ODD: 16 Mountain Climbers
EVEN: 5 Air Squat + 5 Arch Rock
Pumping
Every 2’ for 10’:
50% of max effort Push-ups
15 Air Squat Jumps
Active rest by easy pace burpees
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Workout
5 Rounds For time:
20 Step In – Step Out – No Push-ups Burpees
10 Reverse Lunges
10 Forward Lunges
10 Indu Push-ups
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Cool Down
3 Rounds for Quality
8 Air Squat
16 Jumping Jacks
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Tuesday
Outdoor Training (OT)
Reserved for Premium
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Warmup
Bodyweight Routine N.2
Then
3 Rounds for Quality:
30” Full Arms Plank Position
30” Wall Sit
30” rest
Lactic
30” max effort Burpees
30” rest
30” max effort Down&Up
45” rest
30” max effort no Push-ups Burpees
1’ rest x 3 set
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Workout
AMRAP 20′
3 Rounds of:
20 Alternated Skater Squat
20 Flexed Legs Hollow Rock
Then
3 Rounds of:
20 Glutee Bridge
10+10 Single Leg Romanian Deadlift
Reserved for Premium
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Cool Down
10 Rollout
10 alt. Cossack Squat
10 front Jumping Jacks
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Functional Strength (FS)
Hypertrophy Training
Wednesday
Outdoor Training (OT)
Reserved for Premium
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Warmup
Squat Routine
Then
3 Rounds for Quality:
5+5 Single Leg Glute Bridge
30” Hip Bridge hold
Pumping
5+5 Shrimp Squat
5 Russian Leg Curl (help with hands if needed)
Rest 1’ x 6 set
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Workout
4’ AMRAP
50% of max effort HSPU
20/15 Box Dips
20 Push-ups
1’ rest
4’ AMRAP
800/700m Run
15 V-ups
1’ rest x 2 waves
Reserved for Premium
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Cool Down
2 Rounds for Quality:
20m Inchworm
20m Bear Crawl
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Functional Strength (FS)
Reserved for ONAIR
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Hypertrophy Training
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Thursday
Outdoor Training (OT)
Reserved for Premium
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Warmup
Bodyweight Routine N.2
Then
2 Rounds for Quality:
16 Deadbug
32 Full Arm Plank Shoulder Taps
16 Push-ups
Strength
Max effort strict Pull-ups – if you can’t perform Pull-ups, try Row or Let me Up, also a table is good
Rest 2’ then
Strict Pull-ups
50% of max effort Pull-ups
Rest 1’
40% of max effort Pull-ups
Rest 1’
30% of Max effort Pull-ups
Rest 1’
20” of Max effort Pull-ups
Rest 3’ x 2 set
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Aerobic
10 Rounds for Time:
10 Aztec Push-ups (scale to Clapping Push-ups)
3 Tuck Jump
10 Alt. Pistols
3 Tuck Jump
10 Spider Push-ups
3 Tuck Jump
10 Arch Rock
3 Tuck Jump
Reserved for Premium
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Cool Down
3 Rounds of
3 Wall Climb
10m Walking Lunges
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Functional Strength (FS)
Reserved for ONAIR
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Hypertrophy Training
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Friday
Outdoor Training (OT)
Reserved for Premium
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Warmup
Bodyweight Routine
Then if you can run (on a Treadmill for example):
100m Jog
100m walk
200m Jog
100m walk
400m Jog
100m walk
ATP/CP
50m Sprint All out Pace
3’ rest x 8 set
Aerobic Capacity
3 Rounds of:
400m Run @ 1mile pace
40” walk
Then
6 Rounds of
200m Run @ 1mile pace
20” walk
Then
12 Rounds of
100m Run @ 1 mile pace
10” walk
Total distance: 3600m + walk
OR if you cannot run:
3 Rounds for Quality
10 Left foot Calf Raise
10 Left foot Hops
10 Right foot Calf Raise
10 Right foot Hops
30″ rest
ATP/CP
20″ Mountain Climbers @ max pace
20″ High Alternated Skip @ max pace
1’30 rest x 6 set
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Aerobic Capacity
EMOM 30′
1st – 40″ max DU or SU
2nd – 40″ steady pace burpees Rollout
3rd – 40″ Paralette (or Chairs) Pass Throughs – 1″ stop each position
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Cool Down
400m nasal breathing easy jog pace
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Functional Strength (FS)
Reserved for ONAIR
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Hypertrophy Training
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Saturday
Outdoor Training (OT)
Reserved for Premium
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Warmup
Squat Routine
Then
3 Rounds for Quality:
30 Single Unders
15 Air Squat
5 Down&up
Core Training
Tabata:
1st – Supine Position Flutter Kicks
2nd – Hollow Rock
3rd – V-ups
4rd – Stiff Arms Plank holdRest 2’ then
Tabata:
1st – Stiff Arms Plank hold
2nd – V-ups
3rd – Hollow Rock
4rd – Supine Position Flutter Kicks
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Lactic
AMRAP 3’
20 Jumping Jacks
10 Alternated Jumping Lunges
10 Burpees over Rope (or something else)
Max effort DU/SU
Rest 1:30 x 4 set
Reserved for Premium
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Cool Down
3’ easy jog
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Functional Strength (FS)
Reserved for ONAIR
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Hypertrophy Training
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