Workouts
Viewing entries in
Daily Workouts
3 minutes of box breathing
1/1 TGU
5 GSQ
2/2 TGU
10 Good Mornings
3/3 TGU
10/10 Halos
3x
8 DFSQ
8/8 Step ups
8/8 Bent over rows
45 sec Plank
3x
8/8 Floor press
8 Ring Flys
8 Pushups (amplify as needed)
12 ball pass V-Ups
Roll T spine with peanuts
Stretch
I’ve got some nutrition tips for you guys to help you maximize the impact of this program…
For weight loss: stick with three meals daily plus a post workout shake. For each meal, include a source of protein, some healthy fats and as many veggies as you can fit on your plate! Eat as much as you need to of these foods to feel satisfied; don’t go hungry! Add in a protein shake after your workouts (whey protein in water, unsweetened coconut milk or almond milk is perfect). To improve insulin sensitivity and enhance fat loss, incorporate a modified fast by skipping one or two meals on one or two days per week. But no skipping meals more than twice per week! More is not always better, friends.
For weight gain: again, stick with three meals daily plus a post workout shake. On days you don’t workout or are doing cardio training (Monday, Wednesday and Fridays in the gym), include a source of protein, healthy fats, and as many veggies as you can fit on your plate at every meal. In your post workout shake just use whey protein in water, unsweetened coconut milk or almond milk.
On days you do strength training (Tuesdays, Thursdays and Saturdays in the gym), include those same things at each meal, but also add in a source of complex carbs (like sweet potatoes, white potatoes, or whole grains) at the first meal that follows your workout. In your post workout shake on these days, include some simple carbs (this is where adding sugar is ok!). Whey protein in chocolate milk or chocolate almond is perfect.
That’s it! Keep it simple ;)
3x
30 singles
20 mountain climbers
10 squats
100m run
30min cutoff
800m run
40 situps
600m run
30 pushups
200m run
10 burpees
200m run
30 pushups
600m run
40 situps
800m run
1 min per side of each
Couch stretch
Figure 4 stretch on wall
3x
5/5 Halos
5/5 BU press
5 Prying GSQ
3x
8 Ring pushups
8/8 Single leg DL
8 KB reverse fly
16 Marching hollow hold (8 per leg)
3x
8 Double MP
8 Upright row
8 Ring dips
8/8 Floor wipers
Stretch and box breathing
10 min roll lower body
3x
10 Good Mornings
SL march
Inv. toe touch
100m Run
5x
20 swings
400m Run
Roll and stretch hamstrings
Thoracic-3
3x
1/1 TGU
10 Good Mornings
10 Ring Rows
3x
8 SCDL
1/1 Arm Bar
6-8 Close grip chin ups (modify to chin hang or underhand ring rows)
25 Situps
rest to gray
3x
8/8 Bent over rows
8 Pullovers
8/8 Windmills
8 Tuck ups in rings
rest to gray
Roll pecs with ball
Stretch and box breathing
New assessment! We’re going to start a new style of programming for the next 8 weeks. MWF will be a variety of cardio, and TThSa will each contain 2 strength circuits. We’ll progress from 3 sets of 6-8 to 3 sets of 10-12. The goal is to increase strength and if you’re eating right for it, it’ll also be great for building visible muscle! 💪🏻
The MyZone challenge will be to hit 300 MEPs per week… don’t expect to earn a ton of points on strength days! If you’re racking up points on those days, you aren’t resting long enough to really build strength. Work on earning your points on the cardio days.
PVC mobility
3x
5 pushup to down dog
5/5 BU press
5 prying GSQ
100m run
EMOM x 10 min
3/3 MP
15 GSQ (butt to ball!)
*Use same weight for both.
Rest 2 min
1 min ME HRPU
* Unless modifying on knees, keep knees OFF the floor. Pick your knees up before starting each pushup to prevent the weird snake move that isn’t actually a pushup.
Rest 2 min
800m run for time
~Record weight used for the MP/ GSQ, total reps of pushups, and time of run.
Roll and stretch
3x
1/1 arm bar
5/5 halos
5 prying GSQ
10 good mornings
3x
3x 5 Rev Lunges + 5 MP- R
3x 5 Rev Lunges + 5 MP- L
25 swings
30s hollow hold
Rest to gray
3x
40 sec each: 15 sec transition
Single arm swing- L
Single arm swing- R
Upper cut
GSQ
Rest 1 min between each set
Roll lower body and stretch
3x
Bear crawl length and back with block
10 squats
20 mountain climbers
50m run
50m backpedal
20 min AMRAP
400m Run
15 ball slams
10 burpees over ball
Stretch with bands
5 mins rolling lower body
4x
10 prisoner squats
5 pushup to down dog
Lunge hamstring stretch
Toe grabs
100m run
3x for time
400m run
10 burpees
Rest 1/2 the length of time it took to complete your set.
Your goal is to meet or beat your time every round… without sandbagging at the start!
Stretch!
3x
1/1 arm bar
5/5 halos
5 prying GSQ
10 good mornings
3x
15 Rev Lunges + 5 MP every 5 steps- R
15 Rev lunges + 5 MP every 5 steps- L
25 swings
30s hollow hold
Rest to gray
3x
30 sec each: 15 sec transition
Single arm swing- L
Single arm swing- R
Upper cut
GSQ
Rest 1 min between each set
Roll lower body and stretch
