All Posts by Justin Rovtar

December 2016 JR

[vc_row css=”.vc_custom_1474241276207{margin-bottom: 25px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Special Instructions:” font_container=”tag:h2|text_align:left|color:%23c40000″ use_theme_fonts=”yes”][vc_column_text]I am text block. Click edit button to change this text. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.[/vc_column_text][/vc_column][/vc_row][vc_row css=”.vc_custom_1481333114917{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;background-color: #ffffff !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column css=”.vc_custom_1481333059918{margin: 0px !important;border-width: 0px !important;padding: 0px !important;}”][vc_custom_heading text=”DECEMBER 5-11″ use_theme_fonts=”yes” css=”.vc_custom_1481333035858{margin-top: 10px !important;}”][/vc_column][/vc_row][vc_row css=”.vc_custom_1481332957043{margin-top: 25px !important;}”][vc_column width=”1/6″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Monday” use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

5 Rounds

4 Min Airdyne
20 Hammers each Side 16# Hammer

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Tuesday” use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

 

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Wednesday” use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

5 Rounds

5 x Tempo Rows (x-1-4-1)
5 x Tempo Dips PB (4-1-x-1)
5 x SL Step Downs each 24″ box

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1481332743281{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_custom_heading text=”Thursday” use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

 

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1481332720522{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_custom_heading text=”Friday” use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

2 Rounds

1 Min Straight Punches
1 min rest (Do 6 Cliff hangers and 10 24k swings during rest periods

1 Min Kicks
1 min rest (Do 6 Cliff hangers and 10 24k swings during rest periods

1 Min Knees
1 min rest (Do 6 Cliff hangers and 10 24k swings during rest periods

1 Min Combos
1 min rest (Do 6 Cliff hangers and 10 24k swings during rest periods

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1481332706578{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_custom_heading text=”Saturday / Sunday” use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

 

FINISHER:

 [/vc_column_text][/vc_column][/vc_row]

November 2016 – JR

[vc_row css=”.vc_custom_1474241276207{margin-bottom: 25px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Special Instructions:” font_container=”tag:h2|text_align:left|color:%23c40000″ use_theme_fonts=”yes”][vc_column_text]I am text block. Click edit button to change this text. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”October 31 – November 6″ use_theme_fonts=”yes” css=”.vc_custom_1478036587288{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #e2e2ce !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][/vc_column][/vc_row][vc_row][vc_column width=”1/6″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Monday” use_theme_fonts=”yes”][vc_column_text]PREP:

None

WORKOUT:

Walked 1 hr at Peppertree

FINISHER:

asd[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Tuesday ” use_theme_fonts=”yes”][vc_column_text]PREP:

Wrist Mobility Series
Wrist Stretches x 10r (Fingers forward, Fingers Back, Fingers Back Palms Up)

WORKOUT:

Handstand Series

x 36s – Headstand / Weighted shoulder Ext (weighted bar)

FINISHER:[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Wednesday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

F7

  • 5 x 15 – Regular Push-ups / Xiopengs Reverse 5# (15-15-15-15-15)
  • 4 x 15 – StLg Ring Rows / Lat Stretch (15-15-15-12)
  • 5 x 48s – Center Plank / Lateral Leg Ext x 10 ea
  • 5 x 10 – Deck Squats / Skiers
  • 4 x 48 – Tuck Body Rocks / Table hold (Did 48-48-48-48)
  • 4 x 6 – Arch-Ups / Lateral Side Bend Hold 20k
  • 3 x 6 – Straddle Ups / Jefferson Curls 20k

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474903032958{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Thursday” use_theme_fonts=”yes”][vc_column_text]PREP:

Wrist Mobility Series
Wrist Stretches x 10r (Fingers forward, Fingers Back, Fingers Back Palms Up)

WORKOUT:

Handstand Series

x 36s – Headstand / Weighted shoulder Ext (weighted bar)

FINISHER:

Walked A to Russel Park in AM and walked dog in PM[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092150195{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Friday ” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092296332{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Saturday / Sunday” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

SUNDAY WORKOUT:

F7

  • 5 x 15 – Regular Push-ups / Xiopengs Reverse 5# (15-15-15-15-15)
  • 4 x 15 – StLg Ring Rows / Lat Stretch (15-15-15-15*Had to pause at bottom starting at rep 8 on last set to get 15 
  • 5 x 48s – Center Plank / Lateral Leg Ext x 10 ea
  • 5 x 10 – Deck Squats / Skiers
  • 4 x 48 – Tuck Body Rocks / Table hold (Did 48-48-48-48)
  • 4 x 6 – Arch-Ups / Lateral Side Bend Hold 20k
  • 3 x 6 – Straddle Ups / Jefferson Curls 20k

FINISHER:

None[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”November 7-13″ use_theme_fonts=”yes” css=”.vc_custom_1478716686359{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #e2e2ce !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][/vc_column][/vc_row][vc_row][vc_column width=”1/6″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Monday” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Tuesday ” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Wednesday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

Group 1-1

  • 5 x 5 – PB Dips/One Arm Cat (15s ea)
  • 5 x 15s – Chin Grip Flexed Arm Hang / Overgrip Bent Pull x 5
  • 5 x 10 – KB Swing (24k)/ Trunk Circles x 5 ea
  • 5 x 10 – Side Plank Twist / Elbow Bounce x 5 ea

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474903032958{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Thursday” use_theme_fonts=”yes”][vc_column_text]PREP:

Wrist Mobility Series
Wrist Stretches x 10r (Fingers forward, Fingers Back, Fingers Back Palms Up)

WORKOUT:

Group 1-2

  • 4 x 36s – Headstand / Weighted shoulder Ext (weighted bar)
  • 3 x 10 (5 ea) – Cossack Squat / Twisting Squats x 4 ea
  • 3 x 24s- Straddle Hollow Body Hold / Table Hip Lifts x 5
  • 5 x 5 – V-Ups / Pike Lean x 30s

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092150195{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Friday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

Group 2-1

  • 5 x 15 – Regular Push-ups / Xiopengs Reverse 5# (15-15-15-15-15)
  • 4 x 15 – StLg Ring Rows / Lat Stretch (15-15-15-12)
  • 5 x 48s – Center Plank / Lateral Leg Ext x 10 ea
  • 5 x 10 – Deck Squats / Skiers
  • 4 x 48 – Tuck Body Rocks / Table hold (Did 48-48-48-48)
  • 4 x 6 – Arch-Ups / Lateral Side Bend Hold 20k
  • 3 x 6 – Straddle Ups / Jefferson Curls 20k

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092296332{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Saturday / Sunday” use_theme_fonts=”yes”][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”November 14-20:” use_theme_fonts=”yes” css=”.vc_custom_1479330600121{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #e2e2ce !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][/vc_column][/vc_row][vc_row][vc_column width=”1/6″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Monday” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Tuesday ” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Wednesday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

Static: L-Sit x 10 sets of 6 sec

Strength:

5 Sets – Complete each exercise before moving on
A) 5 x JG Tempo Push-ups (4-1-x-1) / 30s x Chest Shoulder Stretch (Arms behind holding stall bar)
B) 15s x Pull-up Chin Grip (Static Hold) / 30s x Over grip Bent Pull
C) 5 x GHR (Hip Hinge) / 10 x Alt Toe Touch (ea)
D) 5 x HLL (Half) / 5ea x kb Side bends (20k)

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474903032958{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Thursday” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092150195{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Friday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

 

Kickboxing:

3 rounds: 30s work / 5s rest / 1:10s rest between rounds

1. Jab-cross-right kick combo

2. Continuous teeps – front leg

3. L+R Hook Punch

4. Knees (alternating)

5. Elbows – (alternating)

6. Jab-cross-switch kick combo

7. Continuous teeps – rear leg

8. Run and punch combo

9. Knees (alternating)

10. Elbows (alternating)

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092296332{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Saturday / Sunday” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

Static: Front Lever (Flat Tuck)  x 6 sets of 10 sec on straight bar. Shaking on last two sets.

Strength:

5 Sets – Complete each exercise before moving on
A) 5 x Tempo PB Dips (4-1-x-1) / 30s x Chest Shoulder Stretch (Arms behind holding stall bar)
B) Feet Up Tempo Body Rows (4-1-x-1) / 30s x Over grip Bent Pull
C) No Legs Today Hammies dead from GHR

D) 1 min x Center Plank / Rest 15s then off to D2
D2) 1 min x Farmers Carry / Rest 15 back to D1 (Did 88s-88s-70s-70s-70s)

FINISHER:

None[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”November 21-27:” use_theme_fonts=”yes” css=”.vc_custom_1480550954586{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #e2e2ce !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][/vc_column][/vc_row][vc_row][vc_column width=”1/6″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Monday” use_theme_fonts=”yes”][vc_column_text]PREP:

NA

WORKOUT:

 

10 Rounds

15/15
A) Hammer Left (light hammer) (8s all rounds)
B) Hammer Right
C) Jump Rope (40s all rounds)

FINISHER:

Eat Pizza[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Tuesday ” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Wednesday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

 

Kickboxing:

3 rounds: 30s work / 5s rest / 1:10s rest between rounds

1. Jab-cross-right kick combo

2. Continuous teeps – front leg

3. L+R Hook Punch

4. Knees (alternating)

5. Elbows – (alternating)

6. Jab-cross-switch kick combo

7. Continuous teeps – rear leg

8. Run and punch combo

9. Knees (alternating)

10. Elbows (alternating)

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474903032958{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Thursday” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092150195{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Friday ” use_theme_fonts=”yes”][vc_column_text]PREP:

NA

WORKOUT:

 

5 Rounds of 5r

A) HSPU (Feet on 24″ Box)
B) SL Stepdowns (on 24″ box)
C) Tempo Pull-ups (x-1-4-1)

FINISHER:

Eat Pizza[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092296332{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Saturday / Sunday” use_theme_fonts=”yes”][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”November 28- Dec 3:” use_theme_fonts=”yes” css=”.vc_custom_1480550999595{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #e2e2ce !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][/vc_column][/vc_row][vc_row][vc_column width=”1/6″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Monday” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Tuesday ” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Wednesday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

Strength:

5 Sets – Complete each exercise before moving on
A) 5 x JG Tempo Push-ups (4-1-x-1) / 30s x Chest Shoulder Stretch (Arms behind holding stall bar)
B) 15s x Pull-up Chin Grip (Static Hold) / 30s x Over grip Bent Pull
C) 5 x GHR (Hip Hinge) / 10 x Alt Toe Touch (ea)
D) 5 x HLL (Half) / 5ea x kb Side bends (24k)

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474903032958{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Thursday” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092150195{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Friday ” use_theme_fonts=”yes”][vc_column_text]PREP:

NA

WORKOUT:

 

5 Rounds

A) 4 min Airdyne
B) 20 ea side Hammer to Tire (16# Hammer)

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092296332{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Saturday / Sunday” use_theme_fonts=”yes”][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row]

Oct 24 -Jan 15th Cycle

[vc_row css=”.vc_custom_1474241276207{margin-bottom: 25px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Special Instructions:” font_container=”tag:h2|text_align:left|color:%23c40000″ use_theme_fonts=”yes”][vc_column_text]This cycle will consist of three different week long programs that will be repeated three weeks in a row followed by one week of deload.[/vc_column_text][/vc_column][/vc_row][vc_row css=”.vc_custom_1477343699690{margin-bottom: 15px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 5px !important;padding-right: 10px !important;padding-bottom: 5px !important;padding-left: 10px !important;background-color: #ededed !important;border-left-color: #424242 !important;border-left-style: solid !important;border-right-color: #424242 !important;border-right-style: solid !important;border-top-color: #424242 !important;border-top-style: solid !important;border-bottom-color: #424242 !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Weeks 1-3: October 24th – November 11″ font_container=”tag:h2|text_align:left|color:%23dd3333″ use_theme_fonts=”yes”][/vc_column][/vc_row][vc_row][vc_column width=”1/3″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Workout #1″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  • 10 x Pull-ups (Use assisted Machine) (Add 3 reps per week – 10-13-16)
  • 10 x PB Dips (Use assisted Machine if needed)
  • 10 x Gobble Squat (35-45# Weight)
  • 20 x Rotating Sit-up (Add 5 reps per week – 20-25-30)

FINISHER:

3 Rounds
1 min Farmers Carry (2 x 40-50#)
1 min Shuttle Run[/vc_column_text][/vc_column][vc_column width=”1/3″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Workout #2″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds (Add 3 Reps per week – 10, 13, 16)

  • 10 x Body Rows (Bar at hip height) (Add 3 reps per week)
  • 10 x DB Shoulder Press (25#)(Add 3 reps per week)
  • 10 x Deadlift (Use Dumbbells, Kettlebells or Bar) Total weight should be around 75# – 120# based on ability to maintain neutral spine. (Add 3 reps per week)
  • 10 x Sit Up and Reach (Hold 2 x 10-15# DBs) (Add 3 reps per week)

FINISHER:

3 Rounds
30 x alternating Toe Touches
200 x Jump Rope[/vc_column_text][/vc_column][vc_column width=”1/3″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Workout #3″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  • 30-60 sec x Flexed Arm Hang (Chin above bar – Use assisted machine if necessary) (Add 5 seconds per week)
  • 10 x Push-ups (Feet on 6″ – 12″ Box) (Add 3 Reps each week)
  • 10 x StepDowns (Use bench at least above knee height. Start at top and lower till just your tip toe touches floor behind you. No bouncing of the floor.)  (Add 3 Reps each week)
  • 10 each way x Leg Lift Circles (Add 5 each week)

FINISHER:

Tabata 20/10 x 8 Rounds
Battling Rope Drills[/vc_column_text][/vc_column][/vc_row][vc_row css=”.vc_custom_1477343699690{margin-bottom: 15px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 5px !important;padding-right: 10px !important;padding-bottom: 5px !important;padding-left: 10px !important;background-color: #ededed !important;border-left-color: #424242 !important;border-left-style: solid !important;border-right-color: #424242 !important;border-right-style: solid !important;border-top-color: #424242 !important;border-top-style: solid !important;border-bottom-color: #424242 !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Week 4 – DELOAD WEEK: November 14th – 20th” font_container=”tag:h2|text_align:left|color:%23dd3333″ use_theme_fonts=”yes”][vc_column_text]This week continue Martial Arts but cut back a bit. Also Here are two assignments that you will complete on separate days.

  1. Run 2 miles timed
  2. 10 x 50m Sprints (Good warm-up) Walk back to start line and repeat.
[/vc_column_text][/vc_column][/vc_row][vc_row css=”.vc_custom_1477343699690{margin-bottom: 15px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 5px !important;padding-right: 10px !important;padding-bottom: 5px !important;padding-left: 10px !important;background-color: #ededed !important;border-left-color: #424242 !important;border-left-style: solid !important;border-right-color: #424242 !important;border-right-style: solid !important;border-top-color: #424242 !important;border-top-style: solid !important;border-bottom-color: #424242 !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Weeks 5-7: November 21st – December 11th” font_container=”tag:h2|text_align:left|color:%23dd3333″ use_theme_fonts=”yes”][/vc_column][/vc_row][vc_row][vc_column width=”1/3″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Workout #1″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  • 10 each side x Renegade Rows (20-35# dbs) (Add 3 reps each week)
  • 30-60 sec x Static Hold bottom of Parallel Bar Dip (lower until upper arms parallel to floor and hold. Keep elbows squeezing in towards sides) (Add 5 seconds each week)
  • 10 x Squat Jumps (To make it harder hold a weighted med ball or dumbbell at chest height. Only add weight if you can land softly with good knee alignment)  (Add 3 Reps each week)
  • 60-90 sec x Center Planks  (Add 10 sec each week)

FINISHER:

Tabata 20/10 x 8 Rounds

  • Ball slams (12# ball)
  • Jumping jacks (Fast)
[/vc_column_text][/vc_column][vc_column width=”1/3″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Workout #2″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  • 10 x Pull-ups (On assisted machine make the weight 5# lighter (Harder) (Add 3 reps per week)
  • 10 x Dbl Dumbbell Clean And Press (5# Heavier than Week 1 Shoulder Press) (Add 3 Reps each week)
  • 10 x Deadlift (Add 5-10# more weight than first cycle.) (Add 3 Reps each week)
  • 15 x Wide leg Sit-up and touch as far forward between legs (Add 5 each week)

FINISHER:

500 Jump rope turns for time (Try to beat your time each week)[/vc_column_text][/vc_column][vc_column width=”1/3″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Workout #3″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  • 10 each side x One Arm Cable Row (Cable in left arm, right leg forward. Body rotation is ok.) (Add 3 reps per week)
  • 10 x Hindu Push-up (Elbows stay close to your sides, no chicken winging) (Add 3 Reps each week)
  • 10 x Walking Lunges each side (Use 15-25# dbs held at chest height in the racked position) (Add 3 Reps each week)
  • 30-60 sec x Side Planks (Use straight arm with hand on ground instead of on elbow) (Add 5 sec each week)

FINISHER:

Side shuffle 10y, do a squat thrust, side shuffle back, do another squat thrust.
Continue this until you reach 30 total squat thrust.[/vc_column_text][/vc_column][/vc_row][vc_row css=”.vc_custom_1477343699690{margin-bottom: 15px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 5px !important;padding-right: 10px !important;padding-bottom: 5px !important;padding-left: 10px !important;background-color: #ededed !important;border-left-color: #424242 !important;border-left-style: solid !important;border-right-color: #424242 !important;border-right-style: solid !important;border-top-color: #424242 !important;border-top-style: solid !important;border-bottom-color: #424242 !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Week 8 – DELOAD WEEK: December 12th – 18th” font_container=”tag:h2|text_align:left|color:%23dd3333″ use_theme_fonts=”yes”][vc_column_text]This week continue Martial Arts but cut back a bit. Also Here are two assignments that you will complete on separate days.

  1. Run 2.5 miles timed
  2. 10 x 50m Sprints (Good warm-up) Walk back to start line and repeat.
[/vc_column_text][/vc_column][/vc_row][vc_row css=”.vc_custom_1477343699690{margin-bottom: 15px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 5px !important;padding-right: 10px !important;padding-bottom: 5px !important;padding-left: 10px !important;background-color: #ededed !important;border-left-color: #424242 !important;border-left-style: solid !important;border-right-color: #424242 !important;border-right-style: solid !important;border-top-color: #424242 !important;border-top-style: solid !important;border-bottom-color: #424242 !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Weeks 9-11: December 19 – January 8th” font_container=”tag:h2|text_align:left|color:%23dd3333″ use_theme_fonts=”yes”][/vc_column][/vc_row][vc_row][vc_column width=”1/3″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Workout #1″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  • 30-60 sec x Flexed Arm Hang held at 90 deg elbow bend (head is below the bar)  (Add 5 sec per week)
  • 10 x Pike Push-up  (Add 3 Reps each week)
  • 10 x Asymmetric Squat holding one dumbbell at hip height (10 reps in left hand, 10 in right hand) (Add 3 Reps each side per week)
  • 30 x Cable Twist (15 ea side) (Set cable to chest height and face the attachment point) (Add 5 reps each week)

FINISHER:

Set a timer for 8 min countdown. Complete as many rounds as possible.

  • Sprint 15y forward
  • Run backwards 15y
  • Side shuffle 15y out and back
  • crawl 15 yards
[/vc_column_text][/vc_column][vc_column width=”1/3″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Workout #2″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  • 10 x Around the World Body Rows (Up at an angle to the left hand, slide across with chest touching bar to right hand, lower back to hang. Alternate directions each rep.) (Add 3 reps per week)
  • 10 x DB Floor Press (Use 25-35# dbs) (Add 3 Reps each week)
  • 10 x Weighted Step-ups each leg (Do all on one side first, then the other. Use a bench at least as high as the top of your knee. Use two 10-25# dbs ) (Add 3 Reps each week)
  • 15 x Straight Leg toe Touches (Lay on back with legs extended to the sky. Crunch up and touch your toes (or past of you can)) (Add 3 reps each week)

FINISHER:

Cycling??? Do you have access to a bike at the gym?

15/15 x 10 rounds bike sprints. Aim for high RPM’s at a moderate resistance.[/vc_column_text][/vc_column][vc_column width=”1/3″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Workout #3″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  • 10 each side x One Arm Cable Pull Downs (This is a machine at the gym where you sit. left Arm first, then right) (Add 3 reps per week)
  • 10 x 4 Count Bench Dips (Go half way down and pause for a second, go all the way down and pause, come up half way and pause, straighten arms back to the top.)(Knees bent is easiest, then legs straight on floor, then legs straight on bench of equal height.) (Add 3 Reps each week)
  • 10 x Sumo Deadlift (Feet double hip width, grab weight from between legs. Use similar weight and previous weeks +/-) (Add 3 Reps each week)
  • 10 x Side Bends (Use 20-40# DB or KB) (Add 3 reps each week)

FINISHER:

3 rounds. Hit the jump rope hard.

  • 1 Min Jump rope (120-180 reps)
  • 1 min invisible chair squat on wall
[/vc_column_text][/vc_column][/vc_row][vc_row css=”.vc_custom_1477343699690{margin-bottom: 15px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 5px !important;padding-right: 10px !important;padding-bottom: 5px !important;padding-left: 10px !important;background-color: #ededed !important;border-left-color: #424242 !important;border-left-style: solid !important;border-right-color: #424242 !important;border-right-style: solid !important;border-top-color: #424242 !important;border-top-style: solid !important;border-bottom-color: #424242 !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Week 12 – DELOAD WEEK: January 9th – 15th” font_container=”tag:h2|text_align:left|color:%23dd3333″ use_theme_fonts=”yes”][vc_column_text]This week continue Martial Arts but cut back a bit. Also Here are two assignments that you will complete on separate days.

  1. Run 3 miles timed
  2. 10 x 50m Sprints (Good warm-up) Walk back to start line and repeat.
[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row]

WFP 2016 – 9/26 – 9/30

[vc_row css=”.vc_custom_1474241276207{margin-bottom: 25px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Special Instructions:” font_container=”tag:h2|text_align:left|color:%23c40000″ use_theme_fonts=”yes”][vc_column_text]I am text block. Click edit button to change this text. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/4″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Monday – 9/26″ use_theme_fonts=”yes”][vc_column_text]PREP:

Speed Ladder + Mobility

WORKOUT:

15/15 x 10 Rounds

  • Push-ups (Tiger / Clapping for harder)
  • Front Squats (BW/8k/12k)
  • Table Hip Lift Hold
  • Body Rows (45deg / 90 deg / Legs Straight)
  • Alternating Toe Touches

FINISHER:

3 Rounds
10 x Side Plant Elbow Touches Left
10 x Side Plant Elbow Touches Right
25 x Leg Lift to Hip Lift[/vc_column_text][/vc_column][vc_column width=”1/4″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Wednesday – 0/00″ use_theme_fonts=”yes”][vc_column_text]PREP:

L-Sits x 1:30 total. 6 sets of 15 sec

WORKOUT:

30y x Walking Lunges
15y x Crab Walks
15 x 4ct Arm Haulers
10ea x Windshield Wipers
Hill Sprint

FINISHER:

15/15 x 10
Center Plank Reach and Touch[/vc_column_text][/vc_column][vc_column width=”1/4″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Thursday – 0/00″ use_theme_fonts=”yes”][vc_column_text]PREP:

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WORKOUT:

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FINISHER:

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asdf

WORKOUT:

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FINISHER:

asd[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row]

CAIT: 9/19 – 9/30 Two week Cycle

[vc_row css=”.vc_custom_1474241276207{margin-bottom: 25px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Special Instructions:” font_container=”tag:h2|text_align:left|color:%23c40000″ use_theme_fonts=”yes”][vc_column_text]This is a two week cycle that will be repeated 2 times. Goal on second pass through the cycle is to achieve a small portion of progress on each workout. This means improved form, add a set, or do a harder version of the exercise for the same number of reps.

At the end of the 4 week period you will do the DELOAD week workouts and scale back on your MA for that week. Lots of low level walking / cycling / Hiking is in order for the reload week.

This cycle will remain consistent in how each workout is structured. These workouts should take between 30 and 40 min not including warm-up or cool down.

As usual, keep solid notes on exercise variation performed, number of reps completed, or weight used so you can repeat with improvements next time.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/3″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Week 1 – Workout 1″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds:
On exercise 2 below if you can’t get 10 raise the bar up 6-8″
On exercise 3 below if you can’t get 10 then do as many as you can and do the remainder as regular body rows at a slow pace.

  1. 10 x Deadlift (Use Dumbbells, Kettlebells or Bar) Total weight should be around 75# – 100# based on ability to maintain neutral spine.
  2. 10 x Side to Side Push-up (Use squat rack bar at mid shin to knee height. Lower, Slide chest to left hand, Stay low and slide all the way across to the right hand, back to center, up to starting pos.)
  3. 10 x Side to Side Row (Use Squat Rack Bar at hip height. Knees Bent. Like a “T”. Up, Then left then all the way right, then back to center, then down)
  4. 1 min rest

FINISHER:

3 Rounds

  1. 10 Side Plank Hip Lifts (ea)
  2. 50 x Jumping Jacks

 [/vc_column_text][/vc_column][vc_column width=”1/3″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Week 1 – Workout 2″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  1. 10 x Lateral Lunges (ea)
  2. 30-60 sec Flexed Arm Hang (Chin Grip)
  3. 10 x Parallel Bar Dips (Use asst machine or do jumping)
  4. 1 min rest

FINISHER:

3 Rounds

  1. 25 x Seated Tucks
  2. 1 min x Side Shuffle Touch + Jump
[/vc_column_text][/vc_column][vc_column width=”1/3″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Week 1 – Workout 3″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds:

  1. 10 x Arms Extended Inchworm
  2. 30 x Step-ups (box at knee height or above, alternate legs till 30 total is reached)
  3. 10 x See Saw Shoulder Press (One starts up the other at shoulder. Switch back and forth like a see-saw. L+R = 1)

FINISHER:

3 rounds:

  1. 1 min flutter kicks
  2. 1 min jump rope (goal is 120 -180 reps)
  3. rest 30 sec
[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/3″ css=”.vc_custom_1474239956113{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Week 2 – Workout 1″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 rounds:

  1. 10 x Front Squat
  2. 30-60 sec x Bottom Pushup Position (Hold chest 1-2″ off floor)
  3. 10 ea x One Arm Cable Row (Cable in left arm, right leg forward. Body rotation is ok.)
  4. Rest 1 min

FINISHER:

3 rounds:

  1. 20 x slow and controlled Supermans
  2. 60 sec x Shuttle runs 10-15y span
[/vc_column_text][/vc_column][vc_column width=”1/3″ css=”.vc_custom_1474239964476{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Week 2 – Workout 2″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  1. 10 x Pull-up (Machine or Jumping)
  2. 60 second Invisible Chair (Thighs Parallel)
  3. 60 Second Forward Crab Walk
  4. 1 Min Rest

FINISHER:

3 Rounds

  1. 1 min x Center Plank (Harder Version go feet wide and alternate extending one arm each 15 sec)
  2. Jump Rope x 200 reps (100 forward / 100 backward)
[/vc_column_text][ultimate_img_separator][/vc_column][vc_column width=”1/3″ css=”.vc_custom_1474239975581{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Week 2 – Workout 3″ use_theme_fonts=”yes”][vc_column_text]PREP:

Normal Joint Mobility Warm-up

WORKOUT:

5 Rounds

  1. 10 x One Arm Kettle bell Cleans ea (Dumbbells ok too)
  2. 30-60 sec Handstand Hold (Easier is feet on box with body piked. Wrists, shoulders, and hips should be vertically aligned.)

FINISHER:

3 Rounds:

  1. 15 ea side x seated twists (8-12# Med Ball)
  2. 50 x Ball Slams (Same ball)
  3. 1 min rest
[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/3″ css=”.vc_custom_1474240014502{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #ffebdd !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”DELOAD WEEK – Workout 1″ use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

 

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/3″ css=”.vc_custom_1474240033611{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #ffebdd !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”DELOAD WEEK – Workout 2″ use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

 

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/3″ css=”.vc_custom_1474240047714{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #ffebdd !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”DELOAD WEEK – Workout 3″ use_theme_fonts=”yes”][vc_column_text]PREP:

 

WORKOUT:

 

FINISHER:

 [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row]