Week 2:
Get comfortable, being uncomfortable.
This week is challenging. But don’t let the challenge of becoming great prevent you from growing.
The main focus the next few weeks is to develop the connective tissue to prevent injury. This takes time and patience.
Workout 7
Date: Monday June 2nd
Goals:
Focus on Form and Discipline
Have Fun
Warm up:
Bike/Row 3 Min
Complete the following in 10 Yards down and Back.
-Bear Crawl
-Crab Walk
-Active Spiderman
-Forward Roll
-Walking Lunge Forward & Reverse
-10 Squat to reverse Plank
Barbell warm up 2x’s
-5 Good Mornings
-5 Back Squat
-5 Strict Press.
Build up to 60% of Back Squat.
Strength: Back Squat
5 sets of 5 reps.
1 Rep includes the following…
5 seconds down.
3 seconds pause at the bottom of the squat.
1 second up.
Rest 2:30 Min between sets.
*It is recommend to use a stopwatch for the tempo squats.
Standard: As Written Above.
Intermediate: 55% of Back Squat.
Beginner: 40-50% of Back Squat.
Strength: Tendons/Core
3 rounds.
1 round includes the following…
50 Tibialis raises
30 Feet walking lunge
1:30 Side plank. Each side.
Bodybuilding:
3 Sets of 8 Heavy Reps
8 Dule Dumbbell Bicep Curls
8 Single Behind the Head, Triceps Extensions.
Rest 3 Minutes between sets.
Roll out
Legs
Chest/Shoulders
Workout 8
Date: Tuesday June 3rd
Goals:
Be Explosive, Move with Intention.
Have Fun
Warm up:
1 Minute of Jump roping
Complete the following in 20 yards down and back.
-Bear Crawl
-Crab Walk
-Deep Lunge & Twist
-Quad Stretch & Touch Toes
-3 Air Squats Plus Broad Jump
3 Sets of…
-Walk on Tippy Toes Down
-Walk on Heals Back.
Plyometric:
In a 20 Yard distance do 3 sets of…
Double Leg Hop. Forward & Revers Hop
Zig Zag Double Leg Hop. Forward and Reverse.
*Focus on exploding off the ground.
Metcon: 15 Minute EMOM
Every minute you will complete a different movement.
Minute 1: Complete Max Jumping Air Squats in 0:30, Rest the remainder 0:30.
Minute 2: Max Double Under
Minute 3: 30 Russian Twists.
Standard: As written above with 30lbs.
Goal: 30 Jumping Air Squats. 100 Double Unders.
Intermediate: Practice Double Under. 20lbs.
Goal: 25 Jumping Air Squats. 50 Double Unders.
Beginner: Single Under. 10lbs.
Goal: 100+ Singles. 20 Air Squats.
Roll out Legs.
2 Minutes Per Muscle Group.
1 Minute of Couch Stretch. Each Side.
Workout 9
Date: Wednesday June 4th
Goals:
With good form, move with speed.
Have Fun
Warm up:
Bike/Row 3 Min
Complete the following in 10 yards down and back.
-Bear Crawl
-Crab Walk
-Active Spiderman
-Forward Roll
-Walking Lunge Forward & Reverse
-10 Squat to reverse Plank
Barbell warm up 2x’s
-5 Good Mornings
-5 Back Squat
-5 Strict Press.
Skill Work Hang Clean:
5 Sets of 3 Reps.
1 Rep Consists of…
3 Second Pause at bottom of the Hang. Just above the knees.
3 Second Pause at the bottom of Squat. Hip Crease parallel to Knees.
1:00 Rest between Sets.
Weight: Empty Barbell
*Focus on quality reps. Keeping a tight core.
Strength: Front Rack Reverse Lunge
4 sets of…
20 Reps. Front Rack Reverse Lunge
Rest 2 Minutes between sets.
Standard: 50% of Front Squat.
Intermediate: 40% of Front Squat.
Beginner: 30% of Front Squat.
Roll out Legs.
2 Minutes Per Muscle Group.
1 Minute of Couch Stretch. Each Side.
Workout 10
Date: Thursday, June 5th
Goals:
Again Explode off the ground!
Have Fun
Warm up:
1 Minute of Jump roping
Complete the following in 20 Yards down and Back.
-Bear Crawl
-Crab Walk
-Deep Lunge & Twist
-Quad Stretch & Touch Toes
-3 Air Squats Plus Broad Jump
3 Sets of…
-Walk on Tippy Toes Down
-Walk on Heals Back.
Plyometric:
In a 20 Yard distance do 3 sets of…
Double Leg Hop. Forward & Revers Hop
Zig Zag Double Leg Hop. Forward and Reverse.
*Focus on exploding off the ground.
Strength: Tendons/Core
3 rounds.
1 round includes the following…
50 Tibialis Raises
30 Feet Reverse Walking Lunge
50 Runner Sit ups.
Roll out Legs.
2 Minu.
0:30. Shadow Box
10 Cossack Squats
Workout 10
Date: Friday, June 6th
Goals:
Don’t Rest, When you are supposed to be moving.
Have Fun
Warm up:
Complete the following in 15 Yards down and Back.
-Bear Crawl
-Crab Walk
-Inchworm with 2 Push Ups
-Forward Roll
-10 Scap Pulls.
-10 Push Ups
Build up to 60% of Bench Press Using Dumbbells.
Strength:
5 sets of…
8-10 Reps Dumbbell Bench Press
Rest 2 Minutes between Sets.
Standard: 60% of Bench Press
Intermediate: 50% of Bench Press
Beginner: 45% of Bench Press
Strength: Chest & Back
5 sets. Building up to a heavy set.
1 Set includes…
3 Weighted Pull ups
10 Weighted Dips
Rest 3 Minutes between Sets
Roll out Shoulders
Workout 11
Date: Saturday, June 7th
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
Focus: Run
1 Mile Run or 10 Minutes of running
15-30 Minutes focused on Rolling Out or Yoga
2 Min Per Muscle Group on legs
Cossack Squats
Shadow Box
Down Dog & Peddle out feet.