Week 3:
Move with purpose.
This week is not as challenging physically as last week. However, it will be easy to cut corners. Focus on moving with intention for each and every rep.
"Consistency is the key to achieving and maintaining momentum." - Darren Hard
Workout 13
Date: Monday June 9th
Goals:
Develop Speed and Stability
Have Fun
Warm up:
2 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:
Grapevine. 50 Yards down and back.
Plyometrics:
3 sets:
Double Leg Hop. 20 Yards Forward, 20 Yards Reverse.
Diagonal Double leg Hop. 20 Yards Forward, 20 Yards Reverse.
Rest 1 Minute between sets.
Barbell Skill Work:
3 Sets. Rest 2-3 minutes between sets.
5 Reps, Pausing Hang Squat Clean.
Pause for 3 seconds at the bottom of the clean.
Pause for 3 seconds at the bottom of the squat.
Standard: 95lbs
Intermediate: 65lbs
Beginner: Empty Barbell
Roll out
Legs
1 Minute of Couch Stretch each side.
Workout 14
Date: Tuesday June 10th
Goals:
Develop connective tissue in knees. & Elevate the heart rate.
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.
Strength: Front Rack Forward Lunge
Build Up to 65% of Front Squat (for Front Rack Forward Lunge)
5 sets of:
10 Front Rack Forward Lunges. (alternating legs)
directly into
1:00 Minute Wall Sit.
2:00 Rest after wall sit.
Standard: 65% of Front Squat.
Intermediate: 60% of Front Squat.
Beginner: 50% of Front Squat.
Metcon: 9 AMRAP
In 9 Minutes complete As Many Rounds As Possible.
1 Round includes
30 Elevated Goblet Squats
30 Kettlebell Swings
30 Russian Twists
Standard: 35lbs.
Goal: Complete 3 rounds in timeframe.
Intermediate: 25lbs.
Goal: Complete 3 rounds in timeframe
Beginner: 15lbs.
Goal: Keep moving.
Mobility.
Active Spiderman
Quad Smash
Up Dog
Workout 15
Date: Wednesday June 11th
Goals:
Strengthening tendons in the lower leg.
Have Fun
Warm up:
2 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:
Grapevine. 50 Yards down and back.
Plyometrics:
3 sets:
Double Leg Hop. 20 Yards Forward, 20 Yards Reverse.
Diagonal Double leg Hop. 20 Yards Forward, 20 Yards Reverse.
Rest 1 Minute between sets.
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:
Grapevine. 50 Yards down and back.
Running Endurance:
5 Rounds of:
100 Meter Jog
200 Meter Run
100 Meter Jog
400 Meter Walk
Mobility.
Smash out Ankle/Calves/Shins
Down Dog, Peddle out Feet
Pigeon Stretch
Workout 16
Date: Thursday, June 12th
Goals:
Developing the strength in muscles and tendons in chest and shoulder.
Have Fun
Warm up:
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
5 Sets of:
5 Reps of Tempo Bench Press.
5 seconds down.
Explode up.
3 Weighted Pull Ups.
Build up to a heavy set.
Rest 3 Minutes between sets.
Finisher:
11 Sets. Starting Every 0:30 Seconds.
5 Push ups.
Add 1 push up After Every Set. (Set 11 you finish with 15 Push ups.
set 1: 5 Push ups
set 2: 6 Push ups
set 3: 7 Push ups
set 11: 15 Push ups
Standard: Finish all Reps within time allotted.
Intermediate: Finish Set #8. 12 push ups.
Beginner: Go until you can’t finish push ups within 0:30 Seconds.
Mobility.
Deep Squat and reach to the sky with one palm on the ground.
Child’s Pose
Smash Chest and Shoulders with lacrosse ball.
Workout 17
Date: Friday, June 13th
Goals:
Developing explosive legs and strengthening knees.
Have Fun
Warm up:
2 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:
Grapevine. 50 Yards down and back.
Strength: Explosiveness & Developing Connective Tissue.
5 sets of:
50 Tibialis Raises
30 feet Single Arm Revere Walking Lunge (35lbs)
Then
4 sets of:
10 Single Arm Walking Lunges with 55lbs
6 Explosive Jumping Lunges (Max Effort!)
Rest 3 minutes after set.
Strength/Speed/Mobility for Running.
50 DNS Star Plank. Each Side
Mobility 1 minute each.
Smash out Ankles/Calves/Shins
Down Dog peddle out calves
Pigeon Stretch
Couch Stretch
Workout 18
Date: Saturday, June 14th
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.