Week 5: Workout #1

  • Warmup

    Foam Roll & Thoracic Extension

    15 Reps

    thoracic extension

    Hip Steps

    10 reps each side

    hip mobility complex

    Ankle Mobilization

    12 reps each side

    Knees to Chest

    60 seconds

    knees to chest stretch

    Prayer

    60 seconds

    prayer stretch

    Deep Squat

    60 Seconds

    deep squat with kettlebell

    Shoulder Packing

    12 reps each side

    shoulder packing

    Erg 1000 m

    increase time 5 seconds every 250m

    row machine

  • Triset #1

    Goblet Squat

    8 reps

    goblet squat

    Bent Over Row

    8 reps

    Lateral Raise

    8 reps, rest 120 seconds

  • Triset #2

    Dumbbell Reverse Lunge

    6 reps per side

    Kettlebell Upright Row

    6 reps

    Upright Row

    Floor Press

    6 reps, rest 120 seconds

    Floor Press 

  • Triset #3

    Rope Machine Pulling Down

    15 seconds

    Alternating Pull Down on Rope Machine

    Rope Machine Pulling Up

    15 seconds, rest 60 seconds

    Alternating Pull Up on Rope Machine

  • Cooldown

    Foam Roll Calves

    foam roll- calf

    Foam Roll Hamstrings

    foam roll- hamstring

    Foam Roll Glutes

    foam roll - glutes

    Foam Roll Quads

    foam roll- quadriceps

    Foam Roll Upper Back

    foam roll - upper back

    Hip Flexor

    Quad Stretch

    Hamstrings: Sit and Reach

    Deep Squat Hold

    deep squat with kettlebell

    Shoulder Stretch

Week 5: Workout #2

  • Warmup

    Foam Roll & Thoracic Extension

    15 reps

    Hip Steps

    10 reps each side

    hip mobility complex

    Ankle Mobilization

    12 reps each side

    achilles stretch

    Knees to Chest

    60 seconds

    knees to chest stretch

    Prayer

    60 seconds

    prayer stretch

    Deep Squat

    60 Seconds

    deep squat with kettlebell

    Should Packing

    12 reps each side

    shoulder packing

    Burpees

    12 reps, 3 times through

    burpees

    Reverse Rope Fly

    10 reps, 3 times through

    reverse rope fly

     

    Mountain Climbers

    10 reps, 3 times through

    mountain climbers

  • Triset #1

    Dumbbell Romanian Deadlift

    8 reps

    dumbbell deadlift

    Alpha Press

    8 reps each side

    Alpha Press

    TRX/Rows/Supine Row

    8 reps, 120 second rest

    trx row

  • Triset #2

    Pull Up/Negative Pull Up/Leg Assisted

    6 reps

    Negative Pull Ups

    Jump Squat

    6 reps

    squat jump

    Push Up

    6 reps, rest 120 seconds

    push up 

  • Triset #3

    Ball Slam

    15 seconds

    Farmers Hold

    15 reps, rest 60 seconds

    Farmers Hold

  • Cooldown

    Foam Roll Calves

    foam roll- calf

    Foam Roll Hamstrings

    foam roll- hamstring

    Foam Roll Glutes

    foam roll - glutes

    Foam Roll Quads

    foam roll- quadriceps

    Foam Roll Upper Back

    foam roll - upper back

    Hip Flexor

    Quad Stretch

    Hamstrings: Sit and Reach

    Deep Squat Hold

    deep squat with kettlebell

    Shoulder Stretch

Week 5: Workout #3

  • Warmup

    Foam Roll & Thoracic Extension

    15 reps

    thoracic extension

    Hip Steps

    10 reps each side

    hip mobility complex

    Ankle Mobilization

    12 reps each side

    achilles stretch

    Knees to Chest

    60 seconds

    knees to chest stretch

    Deep Squat

    60 seconds

    deep squat with kettlebell

    Prayer

    60 seconds

    prayer stretch

    Shoulder Packing

    12 reps each side

    shoulder packing

    Body Weight Squat

    10 reps, 3 times through

    goblet squat

    Kettlebell Swing

    10 reps, 3 times through

    kettlebell swing

    Ball Slams

    10 reps, 3 times through

    medicine ball slam

    Pass Throughs

    10 reps each side, 3 times through

    pass throughs

  • Triset #1

    Reverse Lunge

    8 reps each side

    Curl to Press

    8 reps

    Curl to Press

    Dumbbell Reverse Flys

    8 reps, rest 120 seconds

    Reverse Dumbbell Fly

  • Triset #2

    Push Press

    6 reps

    Push Press

    Goblet Squat

    6 reps

    goblet squat

    TRX Face Pull/Cable Face Pull

    6 reps, rest 120 seconds

    trx face pulls 

  • Triset #3

    Kettlebell Swing

    15 seconds

    Mountain Climbers

    15 seconds, rest 60 seconds

  • Cooldown

    Foam Roll Calves

    foam roll- calf

    Foam Roll Hamstrings

    foam roll- hamstring

    Foam Roll Glutes

    foam roll - glutes

    Foam Roll Quads

    foam roll- quadriceps

    Foam Roll Upper Back

    foam roll - upper back

    Hip Flexor

    Quad Stretch

    Hamstrings: Sit and Reach

    Deep Squat Hold

    deep squat with kettlebell

    Shoulder Stretch

Week 5: Workout #4

  • Warmup

    Foam Roll & Thoracic Extension

    15 reps

    thoracic extension

    Hip Steps

    10 reps each side

    hip mobility complex

    Ankle Mobilization

    12 reps each side

    achilles stretch

    Knees to Chest

    60 seconds

    knees to chest stretch

    Deep Squat

    60 seconds

    deep squat with kettlebell

    Prayer

    60 seconds

    prayer stretch

    Shoulder Packing

    12 reps each side

    shoulder packing

    Versa Climber

    500 feet

    versa climber

  • Triset #1

    Trap Bar Deadlift

    8 reps

    Alpha Press

    8 reps per side

    Alpha Press

    Leg Lowers

    8 reps per side, 120 second rest

    leg lowers

  • Triset #2

    TRX/Supine Row

    6 reps

    Box/Bench Step Up

    6 reps each side

    Box Step Ups

    Floor Dumbbell Squeeze Press

    6 reps, rest 120 seconds

    Floor Press

  • Triset #3

    Bicep Curl

    15 seconds

    Bicep Curl

    Push Up

    15 seconds, rest 60 seconds

  • Cooldown

    Foam Roll Calves

    foam roll- calf

    Foam Roll Hamstrings

    foam roll- hamstring

    Foam Roll Glutes

    foam roll - glutes

    Foam Roll Quads

    foam roll- quadriceps

    Foam Roll Upper Back

    foam roll - upper back

    Hip Flexor

    Quad Stretch

    Hamstrings: Sit and Reach

    Deep Squat Hold

    deep squat with kettlebell

    Shoulder Stretch