Week 8:

“Aim Small, Miss Small.”

Welcome to the Start of the Competition

This isn't just about prizes—this is about growth. While rewards may be on the line, the real victory lies in pushing your personal limits, showing up with consistency, and developing a mindset that strives for more every day. The goal is simple: become a greater version of yourself today than you were yesterday. Let’s rise to the challenge.

  • Workout 43

  • Date: Monday July 14th

  • Goals:

    • Find a pace that is challenging, yet you can maintain.

    • Have Fun

Warm up:

  • 3 Minute Jump Rope

  • In 10 Yards do the following down and back

    • Bear Crawl, Forward and Reverse

    • Crab 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 set. 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 set. 10 Yards down and back each movement.

  • Single Leg A Skip.

  • A Skip

  • B Skip

After the 3 sets, do one set of:

  • Grapevine. 25 Yards down and back.

Run Track:

400 Meter Run. Start slow, end fast.

5 Sets of:

  • 400 Meter Sprint.

  • Rest 4 minutes

    -Record total amount of time running.

Mobility

  • Roll out and Smash out calves and shins

  • Roll out Hamstrings and Glutes

  • 2 Minutes Pigeon

  • Shadow Box 1 minute

  • Workout 44

  • Date: Tuesday July 15th

  • Goals:

    • Explosive Legs with tight core.

    • Have Fun

Warm up:

  • Bike/Row 3 Min

    • Complete the following in 10 yards down and back.

      -Bear Crawl

      -Crab Walk

      -Active Spiderman

      -Duck Walk

      -10 Squat to reverse Plank

Strength: Bulgarian Split Squat.

Build up to 30% of back squat.

3 sets:

  • 3 Bulgarian Split Squats, Each Side.

  • 6 Explosive Jumping Lunges.

    Rest two Minutes

Standard: Between 30% of Back Squat

Intermediate: 20% of Back Squat

Beginner: 10-15% of Back Squat

Core:

3 Sets:

  • 33 Tuck Ups

  • 2:00 Plank

    Rest 2 Minutes

Mobility.

  • Active Spiderman

  • Quad Smash

  • Up Dog

  • Cossack Squat

  • Workout 45

  • Date: Wednesday July 16th

  • Goals:

    • Focus on your form while you run.

    • Dial in your speed and tempo. Know where you are at.

    • Have Fun

Warm up:

3 Minute Jump Rope

  • In 10 Yards do the following down and back

    • Bear Crawl, Forward and Reverse

    • Crab 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

Core Warm up:

3 Sets of:

30 Mountain Climbers

0:30 Plank

0:30 Rest

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.

Run:

5 Rounds of:

  • 200 Meter Jog

  • 100 Meter Run

  • 200 Meter Jog

  • 400 Meter Walk

Record Time

Mobility.

  • Smash out Ankle/Calves/Shins

  • Down Dog, Peddle out Feet

  • Pigeon Stretch

  • Couch Stretch

  • Workout 46

  • Date: Thursday, July 17th

  • Goals:

    • Build strength in chest.

    • 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

Build up to 70% of Max

2 Sets at 75%:

  • 3 Bench Press

  • 3-5 Tempo Pull Ups

    -Rest 3 Minutes

2 Sets at 80%

  • 3 Bench Press

  • 3-5 Tempo Pull Ups

    Rest 3:30

1 Set at 85%

  • 2 Bench Press

  • 3-5 Tempo Pull Ups

Finisher:

Start every 0:30. 11 Sets.

  • Set 1: 5 Push ups.

  • Set 2: 6 Push ups.

  • Set 3: 7 Push ups.

  • Add one rep to every set until you finish the round of 15.

    -Record how many rounds you finished within time frame.

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 47

  • Date: Friday, July 18th

  • Goals:

    • Become Explosive.

    • Push every Rep.

    • Have Fun

Warm up:

3 Minute Jump Rope

  • In 10 Yards do the following down and back

    • Bear Crawl, Forward and Reverse

    • Crab 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

Core Warm up:

3 sets.

  • 30 Russian Twists

  • 0:30 Plank

  • 0:30 Rest

Strength/Speed/Mobility for Running.

3 sets. 10 Yards down and back each movement.

  • Single Leg A Skip.

  • A Skip

  • B Skip

After the 1 set, do one set of:

  • Grapevine 50 Yards down and back.

Strength:

3 sets:

  • 50 Tibialis Raises

  • 30' Feet Single Arm Reverse Walking Lunge. 70lbs

    Rest 2 Minutes

Then

5 Sets:

  • 10 Walking Lunges. Dual Dumbbells 70lbs

  • 6 Explosive Jumping Lunges (Max Effort!)

    Rest 3 Minutes

Standard: First weight at 25% of Back Squat. Second Weight at 50% of Back Squat.

Intermediate: First weight at 25% of Back Squat. Second Weight at 50% of Back Squat.

Beginner: First weight at 25% of Back Squat. Second Weight at 50% of Back Squat.

Finisher:

  • 50 DNS Star Planks. Each Side.

Mobility 1 minute each.

  • Roll out legs

  • Pigeon Stretch

  • Couch Stretch

  • Workout 48

  • Date: Saturday, July 19th

  • Goals:

    • Aerobic Capacity

    • Mobility

Warm up:

  • 400 Meter Run

  • 200 Light Jog

  • Ankle Role out.

In 20 Yards:

  • High Knee

  • Butt Kickers

  • Grape Vine with High knee

  • Single Leg A Skip

  • A Skip

  • B Skip

Run:

  • 3.5 Mile Run. 180 Beat per Minute

    Record Time.

Yoga

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