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Phase 1 (Foundation Building) – Week 3
Monday
Warm-Up
3 Rounds
- 1 Shoulder Complex
- 10 Monster Walks Sideways (Right)
- 10 Monster Walks Sideways (Left)
*Shoulder Complex = 10 Bent Over Straight Arm Raises, 10 Standing Straight Arm Side Raises, 10 Standing Straight Arm Front Raises.
Core
5 Sets
- 50 Weighted Flutter Kicks
- Rest :45
5 Sets
- 20 Weighted Russian Twist
- Rest :45
Strength
5 Sets
- 10/10 DB Split Squats (Farmer’s Hold)
- Rest :45
5 Sets
- 12 DB Push Press
- Rest :45
Conditioning
10-9-8-7-6-5-4-3-2-1
- DB Deadlift
- DB Hang Muscle Clean
- DB Front Squat
- DB Push Press
- 200m Run
Accessory
5 Sets
- 10 Double DB Bent Over Row
- Rest :45
5 Sets
- 10 Tempo DB Floor Press (:02 Descend)
- Rest :45
Cool Down
- Half Saddle (2 minutes each side)
- Single Leg Forward Fold (2 minutes each side)
- Seal Pose (2 minutes)
Tuesday
**One Tabata Interval = 8 Rounds, :20 Work/:10 Rest (4 minutes total time in each Tabata)
Warm-Up
- Tabata Glute Bridge Hold
- Rest :30
- Tabata Tuck Hold
Core
- Tabata Tuck Ups
- Rest :30
- Tabata Windshield Wipers
- Rest :30
- Tabata Mt Climbers
Strength
- Tabata Push Ups
- Rest 1:00
- Tabata Air Squats
- Rest 1:00
- Tabata CrossFit Sit Ups
Conditioning
20 Minute EMOM
Min 1 – DB/KB Goblet Curtsey Lunge
Min 2 – Side Crunch (Right)
Min 3 – DB/KB Goblet Step Back Lunge
Min 4 – Side Crunch (Left)
Min 5 – High Plank Shoulder Taps
Accessory
- Tabata DB Bicep Curls
- Rest :30
- Tabata DB Tricep Extension
Cool Down
- Lizard Pose (2 minutes each side)
- Pigeon Pose (2 minutes each side)
- 90/90 Pose (2 minutes each side)
Wednesday
Warm-Up
5 Rounds
- 10 Arm Haulers
- 1:00 Low Plank Hold
Core
50-40-30-20-10
- Russian KB Swings
- Scissor Kicks
Strength
5 Sets
- 30m Double DB/KB Overhead Walk
- Rest :45
5 Sets
- 6/6 DB/KB Windmills
- Rest :45
Conditioning
20 Minute AMRAP
- 3 “Navy Seal” Burpees
- 6 Weighted Sit Ups
- 12 Cross Body Mt. Climbers
- 200m Run
Accessory
5 Sets
- 10 DB Hang Muscle Cleans
- Rest :45
5 Sets
- 10 DB Push Press
- Rest :45
Cool Down
- Dragon Pose (2 minutes each side)
- Couch Stretch (2 minutes each side)
- Standing Straddle (2 minutes)
Thursday
Warm-Up
5 Rounds
- 10 Monster Walks Forward
- 10 Monster Walks Backwards
- 10 Banded Pull Aparts
Core
20 Minute Alternating EMOM
Min 1 – Flutter Kicks
Min 2 – Low Plank Hold
Min 3 – Hollow or Tuck Hold
Min 4 – High Plank Hold
Strength
5 Sets
- 12 DB Romanian Deadlift
- Rest :45
5 Sets
- 12 DB Sumo Deadlifts
- Rest :45
Conditioning
20 Minute AMRAP
- 50 Single or Double Unders
- 40 Crunches
- 30 KB Foot Taps
- 20 Walking Lunges
- 10 Up Downs
Accessory
5 Sets
- 5/5 Half Kneeling One Arm DB Press (Both DB’s in Hand)
- Rest :45
5 Sets
- 10 Alt. DB Seesaw Rows
- Rest :45
Cool Down
- Seated Straddle (2 minutes)
- Twisted Cross (2 minutes each side)
- Thread the Needle (2 minutes each side)
Friday
Warm-Up
“Double Under Warm-Up”
3 Rounds:
- 100 Singles or Jumping Jacks
- 50 Boxer Skips
- 50 High Knees
- 50/50 Single Leg Hops
- 100 Singles or Jumping Jacks
- 25 Double Unders or Attempts
2 Rounds
- 10 One Leg RDL (Right)
- 10 One Leg RDL (Left)
- 10 Cossack Squats (Right)
- 10 Cossack Squats (Left)
Core
20 Minute AMRAP
- 10 Arm Haulers
- 10 Hollow Rocks
- 10 Shoulder Taps
- 100m Run
Strength
5 Sets
- 12 DB Hang Power Cleans
- Rest :45
5 Sets
- 12 Alt. DB Hang Muscle Snatches
- Rest :45
Conditioning
For Time:
- 100 Double Unders
- 21 DB Thrusters
- 21 Burpees
- 100 Double Unders
- 15 DB Thrusters
- 15 Burpees
- 100 Double Unders
- 9 DB Thrusters
- 9 Burpees
- 100 Double Unders
Accessory
- 10 Minutes Handstand Hole, Pike Push Up, or Push Up Practice
Cool Down
- Frog Pose (2 minutes)
- Supine Twist (2 minutes each side)
- Seated Pretzel (2 minutes each side)
Saturday
Warm-Up
1 Mile Jog (easy pace)
Running Skill
4 Rounds
- 15m Butt Kicks
- 15m Speed Skips
- 15m High Knees
- 15m Power Skips for Distance
- 200m Run (start easy and increase each round)
- Last 200m Run should be an aggressive pace.
- Rest 2-4 minutes before doing the workout. You want to lower the heart rate, but still be sweating and warm going into the workout.
Conditioning
- 4x400m Run @ :10 Slower than Goal Mile Pace
- Rest 2:00
—
- 8 x 110m Strides @75% Effort
- Rest 1:00
Accessory
5 Sets
- 10/10 Single Leg Calf Raises
- Rest :30
5 Sets
- 20 Tempo Bicycle Kicks (:03 Down, :03 Up)
- Rest 1:00
Cool Down
- Low Dragon (2 minutes each side)
- Full Saddle w/Toe Stretch (2 minutes)
- Seated Straddle (2 minutes)
- Seal Pose (2 minutes)
Sunday
- Get outside and do something unstructured!
- Go for a walk, hike, jog, bike ride.
- Take a Yoga class, try a new group fitness class, learn a new sport, or play one you love
- If you need guidance on a structured mobility session, here is an hour long mobility session. The first 30 minutes is a full body foam rolling session. The second 30 minutes is a full body passive stretching session.
30 Minute Foam Rolling
- Quads, both simultaneously (2 minutes)
- IT Band (1 minute each side)
- Inner Thigh (1 minute each side)
- Calves (1 minute each side)
- Shins (1 minute each side)
- Hip Socket (1 minute each side)
- Glutes (1 minute each side)
- Upper Back, both sides at same time (2 minutes)
- Lats (1 minute each side)
- Under Armpit (1 minute each side)
- Pecs (1 minute each side)
- Shoulders (1 minute each side)
- Outside of Upper Arm (1 minute each side)
- Outside of Forearm (1 minute each side)
30 Minute Stretching
- Full Saddle (2 minutes)
- Seal Pose (2 minutes)
- Twisted Cross (2 minutes each side)
- Lizard Pose (2 minutes each side)
- 90/90 Pose w/Torso Twist (2 minutes each side)
- Seated Cross Shin (2 minutes each side)
- Single Leg Forward Fold (2 minutes each side)
- Seated Straddle (2 minutes)
- Full Saddle w/Toe and Pec Stretch (2 minutes)
- Half Splits (2 minutes each side)
