Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.
Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.
Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. The first day will be a lower day and the second an upper.
Part 1
3 Rounds
5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext
Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.
Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. The first day will be a lower day and the second an upper.
Part 1
3 Rounds
5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext
Part 2
Reverse Band Back Squat
Build to a tough single
Use the red or orange bands
Part 3
Banded Pull Throughs
4 sets of 20 reps
Rest 60 sec
Part 4
Reverse hyper on a swiss ball
4 sets of 20 reps
Rest 60 sec
Part 5
1 Round
21 Thrusters
21 Sit ups
Then:
2 Rounds
15 Thrusters
15 Sit ups
15 Hang Clean and Push Press
Then:
3 Rounds
9 Thrusters
9 sit ups
9 Hang Clean and Push press
9 Burpees
Feel Free to use dumbbells or barbell for the thrusters and hang clean and press
Part 6
Single sided farmers carry for duration of a song. Switch hands at a regular interval (eg each time you turn around)
TB/ The Next Day Workout
Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.
Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.
Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. The first day will be a lower day and the second an upper.
Part 1
3 Rounds
5-10 Push ups
5-10 squats
5-10 back ext
Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.
Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. The first day will be a lower day and the second an upper.
Part 1
3 Rounds
5-10 Push ups
5-10 squats
5-10 back ext
Part 2
Bench Press against light bands
Build to a tough single
Part 3
Skull Crushers
3 sets of 10 reps
Rest 60 sec
Part 4
Dumbell Tricep Kick Back
3 sets of 20 reps per side
Rest 60 sec
Part 5
3 Rounds
Run 0.25 mi
21 Kettlebell Swings
12 Pull ups
Rest 5 min
3 rounds
50 jump ropes
12 Hang clean and press w dumbbells
Rest 5 min
3-5 Rounds
30 Air Squats
20 sit ups
100' double kettlebell overhead carry
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