WARMUP
Foam Roll Full Body x 15min
Ankle/Achilles mobility against wall x 20 breaths/position/side
Couch Stretch x 20 breaths per side
Pigeon pose x 20 breaths per side
Bent leg iron cross x 10 per side
SPEED WORK
200m @ 50sec
400m @ 1min 40sec
600m @ 2min 30sec
800m @ 3min 20sec
600m @ 2min 30sec
400m @ 1min 40sec
200m @ 50sec
Rest by walking 1/2 the distance of the previous interval
WARMUP
Relaxed Hang x 30 seconds
Shoulder/Chest/Lat Stretch with band x 2 min/side
90/90 Stretch to windmill hip series x 5/position/side
Downward dog to Strider with reach x 5/side
Lying Shoulder Stretch x 5/side
Prying Goblet Squats x 10 deep breaths
EXPLOSIVE - Superset
Med Ball Throws (different throw every set): 5 x 2 @ 20
BPA’s: 5 x 10 with mini band
STRENGTH - Tri-set (Alternating between dips and pull-ups)
Deadlifts: 95 x 5, 135 x 5, 155 x 5, 185 x 5, 205 x 5, 225 x 8; 5 x 5 @ 185
Dips: 5 x 10 @ BW
Pull-ups: 5 x 10* @ BW
Band Pull Aparts: 10 x 10 with a mini band
Time: 44min 28sec
*Last 2 sets were done rest pause
WARMUP
Skipping x 500 reps
Weighted Pec Stretch x 10 deep breaths
Snow Angels x 10
Lat Stretch x 10 deep breathes per side
HYPERTROPHY
Band Pull-aparts: 100 total reps with a mini band
Barbell Curls: 100 total reps with an empty bar
Band Curls: 100 total reps with a blue band
Close Grip Bench Press: 100 total reps with an empty bar + 1 chain per side
Tricep Press Downs: 100 total reps with a green band
Cable Face-pulls: 100 total reps
WARMUP
Flow Series x 5
EXPLOSIVE
Box Jumps: 5 x 2 @ 30in
STRENGTH
Squats: 20kg x 10, 40kg x 5, 50kg x 3, 60kg x 2, 70kg x 1, 80kg x 5
Superset:
-Pushups: 3 x 20 @ BW
-Seated Cable Rows: 3 x 20 @ 13kg
I tried a new warm up today that I really liked
WARMUP
KB Swings: 4 x 10 @ 13kg
Goblet Squats: 4 x 5 @ 13kg
BPA’s: 4 x 25 with a mini band
Alternate each round between:
-Spiderman In-step x 5 per side
-T-spine windmill x 5 per side
-Cossack Squat x 5 per side
-Relaxed Hang x 30sec
EXPLOSIVE
Box Jumps: 5 x 2 @ increasing heights up to 34in
STRENGTH
Bench Press: 20kg x 10, 40kg x 5, 50kg x 3, 60kg x 2, 70kg x 1, 80kg x 5
Superset:
-Prowler Push: 5 x 40m @ 50kg
-TRX Push-ups: 5 x 10 @ BW
-TRX Row: 5 x 10 @ BW
WARMUP
Full Body Foam Rolling x 5min
Ankle/Achilles mobility x 10 breaths/position/side
Pigeon Stretch x 20 deep breaths per side
Couch Stretch x 20 deep breaths per side
Relaxed Hang x 20 deep breaths
SPEED WORK
Treadmill run at 14km/h increasing incline every minute. I worked up to an incline of 4 for 30 seconds
WARMUP
KB Swings: 4 x 10 @ 20kg
Goblet Squat: 4 x 5 @ 20kg
BPA’s: 4 x 25 with a mini band
Between each round above alternate between each of the following:
-Spiderman with In-Step x 5/side
-T-spine Windmill x 5/side
-Cossack Squats x 5/side
-Relaxed Hang x 30sec
EXPLOSIVE
Box Jumps: 5 x 2 @ 30”, 32”, 35”, 35”, 35”
STRENGTH
Deadlift: 40kg x 10, 50kg x 5, 60kg x 3, 70kg x 2, 80kg x 1, 90kg x 1, 100kg x 1, 110kg x 5
Superset:
-Hanging Leg Raises: 5 x 5 @ BW
-Pushups: 5 x 10 @ BW
-BPA’s: 5 x 20 with mini band
SPEEDWORK
Treadmill Run: 2min 20sec @ Incline 4 @ 14km/h
WARMUP/MOBILITY
Full Body Foam Rolling x 10 minutes
Flow Series x 8
CONDITIONING
Superset:
-Prowler Push: 20 x 20m @ 15kg
-Push-ups: 10 x 10 @ BW
-BPAs: 10 x 10 with a mini band
COOLDOWN
Relaxed Hang x 20 deep breaths
RFE Hip Flexor Stretch: x 20 deep breaths per side
WARMUP - Superset
KB Swings: 4 x 10 @ 20kg
Goblet Squat: 4 x 5 @ 20kg
BPA’s: 4 x 25 with a mini band
Finish each set with one of the following:
-Spiderman with In-Step x 5/side
-T-spine Windmill x 5/side
-Cossack Squats x 5/side
-Relaxed Hang x 30sec
EXPLOSIVE
Box Jumps: 3 x 3 @ 30”, 32”, 35”
STRENGTH - Superset
(Alternate between dips and pull-ups each set)
Squat: 20kg x 5, 30kg x 5, 40kg x 5, 45kg x 5, 55kg x 5, 65 kg x 5; 5 x 10 @ 45kg
Dips: 5 x 10 @ BW
Pull-ups: 5 x 10rp @ BW
MORNING
6km(ish) run
AFTERNOON - MOBILITY
Assault Bike x 10min
Pull-ups: 4 x 5 @ BW
Foam Roll Full Body x 10min
Weighted Pec Stretch x 10 breaths
Snow Angels x 10
Lat Stretch x 10 breaths
Shoulder Dislocates with band x 10
Glute Stretch x 10 breaths
Pigeon stretch x 10 breaths
Bent knee iron cross x 10
Rollover to v-sit x 10
BPA’s x 100 total reps
Band face-pulls x 50 total reps
YESTERDAY
MORNING
4km(ish) Ruck March
AFTERNOON
WARMUP - Superset
KB Swings: 4 x 10 @ 20kg
Goblet Squat: 4 x 5 @ 20kg
BPA’s: 4 x 25 with a mini band
Finish each set with one of the following:
-Spiderman with In-Step x 5/side
-T-spine Windmill x 5/side
-Cossack Squats x 5/side
-Relaxed Hang x 30sec
EXPLOSIVE
Box Jumps: 10 x 1 @ 40"
STRENGTH - Superset
(Alternate between DB Squats and SLDL each set)
Bench Press: 20kg x 5, 30kg x 5, 35kg x 5, 40kg x 5, 50kg x 5, 60kg x 5; 5 x 10 @ 40kg
DB Squats: 5 x 10 @ 35kg
DB SLDL with Shrug: 5 x 10 @ 35kg
MORNING
20 minutes of:
10 Pushups
Run 40m
10 Squats
Run 40m
AFTERNOON
MOBILITY/CONDITIONING
Full body foam roll x 10min
Rower x 1 mile in 9min 20sec
Band face-pulls x 100 total reps
WARMUP - Superset
KB Swings: 4 x 10 @ 20kg
Goblet Squat: 4 x 5 @ 20kg
BPA’s: 4 x 25 with a mini band
Finish each set with one of the following:
-Spiderman with In-Step x 5/side
-T-spine Windmill x 5/side
-Cossack Squats x 5/side
-Relaxed Hang x 30sec
EXPLOSIVE
Box Jumps: 10 x 1 @ 40"
STRENGTH - Superset
(Alternate between dips and pull-ups each set)
Deadlifts: 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 90 kg x 5; 5 x 10 @ 70kg
Dips: 5 x 12 @ BW
Pull-ups: 5 x 10rp @ BW
MORNING
One-arm eccentric Lat Pull-downs: 3 x 8 @ 17.5kg
Straight Arm Pulldowns: 3 x 8 @ 15kg
Ring Rows with 3-sec pause: 3 x 8 @ BW
AFTERNOON
Foam Roll Full Body x 10min
Pull-up Ladders: 2 x (1,2,3,4,5), 2 x (1,2,3,4)
WARMUP - Superset
KB Swings: 4 x 10 @ 20kg
Goblet Squat: 4 x 5 @ 20kg
BPA’s: 4 x 25 with a mini band
Finish each set with one of the following:
-Spiderman with In-Step x 5/side
-T-spine Windmill x 5/side
-Cossack Squats x 5/side
-Relaxed Hang x 30sec
EXPLOSIVE
Box Jumps: 10 x 1 @ 40”
STRENGTH - Superset
(Alternate between dips and pull-ups each set)
Squat: 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70 kg x 5; 5 x 10 @ 50kg
Dips: 5 x 12 @ BW
Pull-up Ladders: 5 x (2, 3, 5) @ BW
MOBILITY
Foam Roll Full Body x 15 minutes
This was my 2nd workout today, done purely out of boredom.
Prying Goblet Squat x 30sec
Ankle Mobility x 30sec/side
2 Bounds to Box Jump x 5 @ 30"
Overhead Med Ball Throw x 5 @ 10 lbs
Worked on Box Jumps @ 40"
Row One Mile in 7min 55sec
Prying Goblet Squat x 30sec
Ankle Mobility x 30sec/side
Pushups x 35
MORNING
8km Run in about an hour
EVENING
Foam Roll Full Body x 10min
Flow Series x 5
Box Jumps: 3 x 2 @ 35", 3 x 1 @ 40" (only stuck one landing)
Pushups x 36
MORNING
4km(ish) Ruck March
AFTERNOON
WARMUP - Superset
KB Swings: 4 x 10 @ 20kg
Goblet Squat: 4 x 5 @ 20kg
BPA’s: 4 x 25 with a mini band
Finish each set with one of the following:
-Spiderman with In-Step x 5/side
-T-spine Windmill x 5/side
-Cossack Squats x 5/side
-Pull-ups x 9
EXPLOSIVE
Box Jumps: 1 x 5 @ 30", 5 x 1 @ 40"
STRENGTH - Superset
(Alternate between DB Squats and SLDL each set)
Bench Press: 20kg x 5, 30kg x 5, 40kg x 5, 45kg x 5, 55kg x 5, 65kg x 5; 5 x 10 @ 45kg
DB Squats: 5 x 12 @ 35kg
DB SLDL with Shrug: 5 x 10 @ 35kg
WARMUP - Superset
KB Swings: 4 x 10 @ 20kg
Goblet Squat: 4 x 5 @ 20kg
BPA’s: 4 x 25 with a mini band
Finish each set with one of the following:
-Spiderman with In-Step x 5/side
-T-spine Windmill x 5/side
-Cossack Squats x 5/side
-Relaxed Hang x 30sec
EXPLOSIVE
Box Jumps: 1 x 5 @ 30", 5 x 1 @ 40"
STRENGTH - Superset
(Alternate between dips and pull-ups each set)
Deadlifts: 40kg x 5, 50kg x 5, 60kg x 5, 75kg x 5, 85kg x 5, 95kg x 5; 5 x 10 @ 75kg
Dips: 5 x 12 @ BW
Pull-ups: 5 x 9, 7, 7, 6, 5 @ BW
Top of Pull-up: 15sec hold @ BW
YESTERDAY
Neutral Grip Pull-ups x 9
Band Pull-aparts: 2 x 50 with mini band
Top of Pull-up: 20sec hold @ BW
2 hours of boxing and krav maga