Week 10:

“We are what we repeatedly do. Excellence, then, is not an act, but a habit." -Unknow

You don’t need to give 100% physical effort every time you hit the gym. But you do need to give 100% mental effort.
Be present. Stay focused. Pay attention to how your body feels and how it moves.
Show up consistently—and let steady growth do the work.

  • Workout 55

  • Date: Monday July 28th

  • Goals:

    • Develop overall strength in legs and core.

    • Develop connective tissue in the knees.

    • Have Fun

Warm up:

  • Complete the following in 10 yards down and back.

    • -Bear Crawl

      -Crab Walk

      -Inch Worm

      -Active Spiderman

      -15 Air Squats

Strength/Speed/Mobility for Running.

3 Sets:

  • 30 Russian Twists

  • 0:30 Plank

Strength: Front Squat

Build up to a single heavy set of:

  • 5 Front Squats

Develop Connective Tissue for the Knee:

5 Rounds of:

  • 1:30 Elevated heals wall sit.

  • 0:30 T Hops onto Plate. Each Leg

    Rest 3:00

Standard: As is.

Intermediate: 1:00 for wall sit. 0:20 For T hops.

Beginner: 0:30 for wall sit. 0:10 for T hops.

Mobility

  • Roll out and Smash out calves and shins

  • Roll out Quads

  • 1 Minutes each Side of Couch Stretch

  • Shadow Box 1 minute

  • Workout 56

  • Date: Tuesday July 29th

  • Goals: Develop proper form for sprinting.

    • Have Fun

Warm up:

  • 2:00 Minute Jump Rope

    • In 10 Yards do the following down and back

      • Bear Crawl, Forward and Reverse

      • Carab Walk, Forward and Reverse

      • Deep Lunge and Twist

      • Active Spiderman

      • Quad Stretch and Touch Toes

      • 3 Air Squats with 1 Broad Jump

    • Then 3 sets in 10 yards down and back.

      • Walk on Toes

      • Walk on Heals

Strength/Speed/Mobility for Running.

3 sets. 10 Yards down and back each movement.

  • Single Leg A Skip.

  • A Skip

  • B Skip

After the 3 sets, do one set of:

  • Karaoke 50 Yards down and back.

Speed Aerobics:

5 Rounds for Time:

  • Skip 100 Meters

  • Sprint 100 Meters

  • Walk 100 Meters

  • Skip 100 Meters

  • Sprint 100 Meters

    Rest 4:00 Minutes

Standard: As written.

Intermediate: 4 rounds

Beginner: 3 rounds.

Record total time. Stop time after final sprint.

Mobility:

  • Smash and roll out, calves and shin

  • Pigeon Stretch

  • Couch Stretch

  • Workout 57

  • Date: Wednesday July 30th

  • Goals:

    • Develop power in chest/back.

    • Have Fun

Warm up:

3 Minute Bike or Row

  • Complete the following in 10 yards down and back.

    • -Bear Crawl

      -Crab Walk

      -Inch Worm

      -Forward Roll

    • 10 Scap Pulls

    • 10 Push Ups

Strength Bench Press.

3 Sets of:

  • Max Bench Press. Body Weight

  • Max Chin-ups

    Rest 4 minutes

    Record the total amount of reps for both.

16 EMOM:

  • Minute 1: 15 Dimond Push Ups

  • Minute 2: High Plank

  • Minute 3: Dead Hang

  • Minute 4: Rest

Finisher:

  • 100 Runner Sit ups

Mobility.

  • Smash out Chest and Shoulders

  • Stretch out chest on wall

  • 0:30 Shoulder Pinwheel

  • Workout 58

  • Date: Thursday, July 31st

  • Goals:

    • Aerobic capacity for bodyweight movement.

    • Maintaining a consistent pace.

    • Have Fun

Warm up:

3 minute bike or row.

  • Complete the following in 10 yards down and back.

    • -Bear Crawl

      -Crab Walk

      -Inch Worm

      -Duck Walk

Test Movements:

  • 10 Air Squats

  • 6 Forward and reverse lunges

  • 3 shuttle runs. (20 feet. Down and back is 1)

  • 2 Burpees

Metcon: 30 EMOM

  • Minute 1: 20 Air Squats

  • Minute 2: 10 Forward Lunges, 10 Reverse Lunges

  • Minute 3: 7 Shuttle Sprints (30 feet. Down and back is 1)

  • Minute 4: Max Burpees

  • Minute 5: Rest

Record total amount of reps.

  • 1 Rep per air squat.

  • 1 Rep per lunge.

  • 1 Rep down and back for shuttle sprint.

  • 1 Rep per burpee.

Mobility.

  • Deep Squat and reach to the sky with one palm on the ground.

  • Child’s Pose

  • Roll Out Legs

  • Workout 59

  • Date: Friday, August 1st

  • Goals:

    • Understand power output and the energy required to meet that demand.

    • Have Fun

Warm up:

1 Minute Jump Rope

  • In 10 Yards do the following down and back

    • Bear Crawl, Forward and Reverse

    • Carab Walk, Forward and Reverse

    • Deep Lunge and Twist

    • Active Spiderman

    • Quad Stretch and Touch Toes

    • 3 Air Squats with 1 Broad Jump

  • Then 1 set in 10 yards down and back.

    • Walk on Toes

    • Walk on Heals

Core Warm up:

3 Sets:

  • 30 Flutter Kicks

  • 0:30 Plank

Strength: Shoulders/Triceps

5 Sets of:

  • 10 Gliding Tiger Push Ups

  • 10 Dimond Push ups

  • Rest 2 Minutes

Body Building, Upper Body:

5 Sets of:

  • 8 Hammer curls.

  • 8 Overhead triceps extensions

Rest 4 minutes between sets

Mobility 1 minute each.

  • Smash out chest and shoulders

  • Childs Pose

  • Shoulder Pinwheel

  • Workout 60

  • Date: Saturday, August 2nd

  • Goals:

    • Time under tension.

    • Mobility

Warm up:

  • 400 Meter Walk

  • 200 Meter Light Jog

  • 10 Ankle Rolls each direction for each foot.

In a 20 Yard Distance

  • High Knees

  • Butt Kickers

  • Grape Vine with High Knee

  • Single Leg A Skip

  • A Skip

  • B Skip

Run:

3 mile run for time.

Record your time.

Focus: Yoga

Find a 30 Minute Yoga Routine