Phase 2 Week 1

Guide

In order to keep progress consistent you must increase intensity, change rest intervals, increase weight or do anything that will invite change into the training regiment. 

movements

DB RLESS

Pull Ups

Thrusters

Goblet Squat

Alternating OHP

Inverted Row

Jump Rope

Side Plank

Body Saw

DB Step Ups

Renegade Rows

Ball Slams

Burpees

KB Swing

Body Weight Squat

Wall Ball

1-Arm Dumbbell Row

Alternating Knee Tuck

Rowing

Touch Jumps

Mountain Climbers

Push Up

Vertical Jump

Walking Lunge

Slider Knee Tuck

 

 

Week 1 Program

Day 1

A1. DB RLESS                                          4X5/leg
A2. Pull Ups                                           4X8
A3. Thrusters                                         4X10
A4. Jump Rope                                      4X100

  • Take 30 seconds of rest in between each exercise and 60 seconds of rest in between rounds

B. Tredmill                                            4X30s jog/30s run/1 min walk

  • Keep track of speed, the run portion should be challenging

C. Hanging Leg Raise 3X10

Day 2

A1. DB Step Ups                                     4X8/leg
A2. Rennegade Rows                             4X8/arm
A3. Ball Slams                                       4X15
A4. Burpees                                           4X15

  • Take 30 seconds of rest between each exercise and 60 seconds of rest in between rounds

B. Rower                                                6X200m

  • Descend time 1-3 (numbers 1 and 4 are easy, 2 and 5 are moderate, 3 and 6 are fast)
  • Take 30 seconds of rest in between each 200 meter row

C1. Touch Jumps                                   5X15s
C2. Mountain Climbers                         5X15s
C3. Push Ups                                         5X60s

  • Take 15 seconds of rest in between each exercise and 60 seconds of rest between rounds
  • Attempt to get as many reps in as possible

Day 3

A1. Goblet Squat                                   4X10
A2. Alternating Dumbbell OHP             4X10/arm
A3. Inverted Row                                  4X10
A4. Kettlebell Swing                             4X20
A5. Airdyne                                           4X1 minute as fast as possible

  • Take 30 seconds of rest in between each exercise and 90 seconds of rest in between rounds

B1. Bodyweight Squat                           5X15s
B2. Wall Ball                                         5X15s
B3. Vertical Jumps                                5X15s
B4. Walking Lunges                              5X15s

  • Take 30 seconds of rest in between each exercise

C. Slider Knee Tucks                             3X10
C2. Slider Alternating Knee Tucks        3X10
C3. Body Saw                                       3X10

  • No rest in between exercises, 60 seconds of rest between rounds