Week 6:

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 31

  • Date: Monday June 30th

  • Goals:

    • Develop Strength in legs driving body forward.

    • 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

      -Duck Walk

    • Barbell warm up 2x’s

      -5 Good Mornings

      -5 Back Squat

      -5 Strict Press.

Strength: Front Rack Reverse Lunge.

Build up to 70% of Front Squat

3 Sets of:

  • 10 Front Rack Reverse Lunge at 70%

  • Rest 3 Minutes between sets.

2 Sets of:

  • 6 Front Rack Reverse Lunge at 75%

  • Rest 4 Minutes between sets.

Standard: 70% & 75%

Intermediate: 65% & 70%

Beginner: 55% & 60%

Run:

Light 10 Minute Run.

Mobility:

3 sets:

  • 10 Windmill 35lbs or less. (5 each side)

  • 10 Alternating Cossack Squats.

Roll out

  • Glutes/Hamstrings/Quads

  • Couch Stretch

  • Happy Babby

  • Workout 32

  • Date: Tuesday July 1st

  • Goals:

    • Develop connective tissue Calcaneus Tendon

    • Have Fun

Warm up:

  • 4 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:

1 set:

  • Double Leg Hop. 25 Yards Forward, 20 Yards Reverse.

  • Diagonal Single leg Hop. 25 Yards Forward, 20 Yards Reverse. Right Leg

  • Diagonal Single leg Hop. 25 Yards Forward, 20 Yards Reverse. Left Leg

Metcon: 20 EMOM

(EVERY Minute On the Minute)

4 Rounds of:

  • Minute 1: 10 Elevated Goblet Squats

  • Minute 2: 10 Explosive Jumping Lunges

  • Minute 3: Elevated Heel Wall Sit.

  • Minute 4 & 5: Rest

Standard: 70lbs.

Intermediate: 55lbs.

Beginner: 35lbs.

Mobility.

  • Active Spiderman

  • Quad Smash

  • Roll out calves

  • Down Dog

  • Workout 33

  • Date: Wednesday July 2nd

  • Goals:

    • Developing the core and hips.

    • 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

    -Duck Walk

  • Barbell warm up 2x’s

    -5 Good Mornings

    -5 Back Squat

    -5 Strict Press

Strength/Speed/Mobility for Running.

Build up to 70% of Back Squat

5 Sets of:

  • 3 Tempo Back Squat.

    • 7 Seconds down,

    • 2 Second Pause

    • 1 Second Up

  • Rest 4 Minutes between sets.

Standard: 70-80%

Intermediate: 60-70%

Beginner: 50-60%

Bike:

10 Minutes of Biking at 55-60 RPM

Standard: 55-60 RPM

Intermediate: 50-55 RPM

Beginner: 45-50 RPM

Finisher:

100 Tuck Ups.

Mobility.

  • Up Dog

  • Deep Squat Palm on Ground reach to the sky

  • Pigeon Stretch

  • Workout 34

  • Date: Thursday, July 3rd

  • Goals:

    • Developing speed

    • Have Fun

Warm up:

  • 4 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

Bleacher Workout:

5 Sets of:

  • Single Step Sprints

  • Double Step Sprints

  • triple Step Sprints

  • Double Step Sprints

  • Single Step Sprints

Sprint up the steps, jog down the steps.

Rest 2 minutes between sets.

Finisher:

3 sets.

  • Single Leg Medial Jump up bleachers. Right Leg

  • Single Leg Medial Jump up bleachers. Left Leg

Rest 2 Minutes between sets.

Mobility.

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

  • Roll out Glutes/hamstring/quats/calves.

  • Couch Stretch

  • Workout 35

  • Date: Friday, July 4th

  • Goals:

    • Build Strength and Hypertrophy in chest.

    • Have Fun

Warm up:

Bike/Row 3 Min

  • Complete the following in 10 yards down and back.

    -Bear Crawl

    -Crab Walk

    -Active Spiderman

    -Inchworm with 2 push ups

Strength: Bench Press

Build up to 70% of Bench Press

3 Rounds

  • Set 1:

    • 7 Bench Press at 70%

    • 5-10 Pull ups.

    • Rest 2 Minutes

  • Set 2:

    • 5 Bench Press at 75%

    • 5-10 Pull Ups

    • Rest 2 Minutes

  • Set 3:

    • 3 Bench Press at 80%

    • 5-10 Pull Ups

    • Rest 5 Minutes

Standard: Set 1 at 70%. Set 2 at 75%. Set 3 at 80%.

Intermediate: Set 1 at 65%. Set 2 at 70%. Set 3 at 75%.

Beginner: Set 1 at 60%. Set 2 at 65%. Set 3 at 70%.

Mobility 1 minute each.

  • Smash out Shoulder and chest with lacrosse ball.

  • Childes Pose

  • Workout 36

  • Date: Saturday, July 5th

  • 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

2 Mile Run or 15-17 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.