Workout of the Day
Fitness
“2-3 Sets NFT – Single leg focus Warm Up
40X1 x 6-8 reps/leg Curtsy Step Down
rest 30sec
10m Monster Band Walk Forward and Backward
rest 30sec
Theraband Clamshell Side Plank Thrust x 10-12/side
rest 60sec”
A. Box Squat
21X1; 3,3,3,3,3; rest 2-3mins *Increase load each set – make only last set TOUGH *Box Height is such that when seated thighs are parallel to floor
B.
3-5 Sets Increasing Effort Per Set
“5 DB Front Squats
4 Alternating DB Front Rack Reverse Lunges/leg (8 total)
3 DB Thrusters
rest 15sec
10m Lateral Sled Drag/Side
rest 15sec
15 BJSD 30/24″”
rest 15sec
Row 60sec with Damper Setting at 10
rest walk 2mins
*Choose a load on the dumbbells you can successfully do unbroken for all reps. OK to increase load each set. *Every set increase the total number of Calories you get on the Rower and increase the speed of your box jump step down *If your movement quality remains high and you are able to continue to increase your pace on each set, continue to 4 or 5 sets. Otherwise if quality or pace drops, terminate after set 3.”
Tuesday
“ATV’s 2 x 8ea with 2sec Pause
Banded Pass Through 2 x 20
Banded Pull Apart + Press 2 x 10
Shoulder flexion x 60-90sec ea arm”
“5 attempts to find 1 Rep Max Axel Bar Bench Press
3×3 Axel Bar Bench w/5sec pause
3 x 8 Single Arm KB Bench @32X1
Russian Dip 3 x 5 @31X1
*russian Push Ups as progression or seated Russian Dips”
“AMRAP 8
10 wtd Burpee + Push Up + Renegade Row
150ft Pinch Grip Carry”
Standing Wrist CARs 3 x 3 ea direction