Workout of the Day
Fitness
“2-3 Sets NFT –
Single leg focus FBB Warm Up
6 reps/leg Plate Loaded Lateral Box Step Down 30X1
rest 30sec
10m Skater Band Walk
rest 30sec
Side Plank Clamshells x 10/side (20X0)
rest 60sec”
A. Abduction Bias RNT Goblet Squat
50X0; 6reps/side; rest 60sec between legs x 1 sets/leg *Positional Strength Work *LIGHT LOAD – Positional focus
21X1; 4,4,4,4; 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. Box Squat
D. 3-5 Sets Increasing Effort Per Set
“3 KB Rack Squats 40X0
3 KB Rack Squats 22X0
3 KB Rack Squats 20X0
rest 15sec
10 Burpee Box Jump Over (24/20″”)
rest 15sec
Reverse Sled Drag 30m
rest 15sec
Assault Bike 18/14 Calories
rest walk 2mins ”
*Choose KB loads that you can successfully complete all 9 reps unbroken at the tempo prescribed. *Every set increase the tempo on the Assault Bike and increase the speed of your burpee box jump overs *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
3×5 Axel Bar Bench w/2sec pause
3 x 8 Heavy Dead stop Bench Press
Russian Dip 3 x 10
*russian Push Ups as progression or seated Russian Dips”
“AMRAP 8
10 Slam Ball Sit Up
5 Pull Ups Holding Knee Tuck
”
DB External rotation 3 x 10 ea arm