Deep Lunge to Lean Legs

“Go heavy or go home.”
 
Phase: Strength & Conditioning
Muscles: Legs, Shoulders, Biceps

CARDIO:

  • Warmup at a moderate pace for 5 minutes.
  • 70% @ Flat, Low Hill, Med Hill, and Flat each for 1 min
  • 90% @ Flat for 3 min, recover 1 min
  • 60-70% @ High Hill for 1 min
  • 90% @ Flat for 2 min, recover 1 min
  • 60-70% @ High Hill for 2 min
  • 90% @ Flat for 1 min, recover 1 min
  • 60-70% @ High Hill for 3 min, rest to recovery.
  • Sprint 100% @ Flat for as long as possible, rest and repeat x 3.

STRENGTH:

  1. Resistance Band Squats x 4, Shoulder Press x 1, Repeat x 10 sets.
  2. Jump Squats x 10, Deadlift High Row x 10, Biceps Curls x 10, Repeat x 3-5 sets
  3. EMOM for 8 minutes: Heavy Dumbbell Lunge x 6 reps each leg, then Plank Hold for the rest of each minute.

Charging the Hill

“Pain is weakness leaving the body.”
 

Phase: Strength & Conditioning
Muscles: Chest, Back, Triceps

CARDIO:

  • Warmup at a moderate to fast pace for 5 minutes.
  • 90% @ Low Hill for 3 min. Rest to recovery.
  • 90% @ Med Hill for 2 min. Rest 1 min and repeat for 2 intervals. Rest to recovery.
  • 90% @ High Hill for 1 min. Rest up to 2 min and repeat for 3 intervals.

STRENGTH:

  1. Pushups x 10, Pullups/Assisted Pullups x 10, Situps x 10. Repeat x 3
  2. Bench Press x 5-10 reps. Weighted Situps x 15 reps. Increase the weight to maintain challenging sets. Repeat 3-5 sets.
  3. 1-Arm Row x 5-10 reps. Triceps Kickbacks x 10-15 reps. Increase the weight to maintain challenging sets. Repeat 3-5 sets.
  4. Dips x 10-30 reps. Hanging Leg Raise x 10-15 reps. Repeat 3-5 sets.

Going the Distance

“To give anything less than your best is to sacrifice the gift.”
- Steve Prefontaine
 

Phase: Stability & Endurance
Muscles: Legs, Back, Abs

CARDIO:

  • Warmup at a moderate pace for 5 minutes.
  • At a fast pace 80%, go as far as possible in 25 minutes.
  • Finish the last 3 minutes at sprint pace 90%.

STRENGTH:

  1. Holding a medium dumbbell, Alternate Single Leg Squats and Single Leg Deadlifts, repeat for 3 min on each leg
  2. Squat for 20 seconds, Hold a Squat for 10 seconds, repeat x 8
  3. Bench Press x 20, Suspension Pikes x 20, repeat x 5
  4. Donkey Kicks x 3 min each leg

Super 8

“You only get out what you put in.”
- Coach Jesse
 
Phase: Stability & Endurance
Muscles: Legs, Chest, Biceps

CARDIO:

  • Warmup at a moderate pace for 5 minutes.
  • 70% for 1 min, 90% for 1 min
  • repeat  8 times, increasing hill/resistance each round
  • Rest to recovery, then Sprint 90% 3 min max @ Flat

STRENGTH:

  1. Squat to Back Lunge x 30, Pushups x 20, Russian Twist x 10, Repeat x 3
  2. Suspension Pistol Squat x 30 (15 each side), Chest Press x 20, Biceps Curls x 10, Repeat x 3
  3. 5 minutes of Abs – Start with hanging leg raises x as many reps as possible, Plank for as long as possible, then as many V-Ups as possible for the rest of the 5 minute interval.

Body Weight Blast

Be ready for the rest of your life by making the commitment to your fitness now.”

- Coach Jesse
Phase: Stability & Endurance
Muscles: Chest, Shoulders, Triceps

CARDIO:

  • Steadily increase speed each minute for 5 minutes until at a sprint 90%.
  • 60%, 70%, 80%, 90% @ Low Hill, each for 1 min
  • 70% @ Flat 1 min
  • 70%, 80%, 90% @ Low Hill, each for 1 min
  • 80% @ Flat 1 min
  • 80%, 90% @ Low Hill each for 1 min
  • 90% @ Flat 1 min
  • 90% @ Low Hill 1 min
  • 50% @ Flat 1 min
  • 90% @ Med Hill 1 min, Rest 1 min, Repeat x 3

STRENGTH:

  1. Suspension Chest Press x 15, Suspension Triceps Press x 10, Repeat x 3
  2. Suspension Row x 15, Suspension Rear Delt Fly x 10, Repeat x 3
  3. Suspension Overhead Back Extension x 15, Down Dog Pushups x 10, Repeat x 3
  4. Suspension Row x 15, Suspension Rear Delt Fly x 10, Repeat x 3
  5. Suspension Chest Press x 15, Suspension Triceps Press x 10, Repeat x 3

One Pound at a Time

“Your body is a reflection of your lifestyle.”
- Coach Jesse
 
Phase: Stability & Endurance
Muscles: Legs, Chest, Biceps

CARDIO:

  • 50%, 60%, 70%, 80%, 90% @ Flat, 1 min each
  • 50% @ High Hill 3 min
  • 80%, 90% @ Flat 1 min each
  • 60% @ Med Hill 3 min
  • 80%, 90% @ Flat 1 min each
  • 70% @ Low Hill 3 min
  • 80%, 90% @ Flat 1 min each
  • 80% @ Flat 3 min
  • 90%, 100% @ Flat 1 min each
  • Rest 2 min
  • 90-100% @ Flat 3 min

STRENGTH:

  1. Use light-med weights, Hold a Low Squat & Biceps Curl x 5 reps, then Hold Arms at a 90* Bend & Squat x 5 reps, Repeat for 2 min.
  2. Hold med-heavy weights, 1-Leg Squat x 5, 1-Leg Deadlift x 5, Repeat for 2 min on each leg.
  3. Pushups x as many as possible for 3 min.  When not doing pushups, hold a plank.
  4. Repeat the Strength circuit x 2 rounds.

Stack the Deck

“You don’t get what you want, you get what you work for.”
 

Phase: Athletic Power
Muscles: Legs, Back, Biceps

CARDIO:

  • Warmup at a moderate pace for 5 minutes.
  • Start at 80% @ Hill Level 2, 4, 6, 8, 10, 12, 14 each for 30 sec.  Adjust speed if needed.  Rest to recovery.
  • 90% @ Hill Level 14 for 1 min. Rest for 1 min.
  • Repeat @ Hill Level 12, 10, 8, 6, 4, 2 & Flat

STRENGTH:

  1. AMRAP 1 min: 5 x DB Snatch each arm
  2. AMRAP 2 min: 5 x DB Snatch each arm, 10 x DB Split Jumps
  3. AMRAP 3 min: 5 x DB Snatch each arm, 10 x DB Split Jumps, 10 x Squat Jumps
  4. AMRAP 4 min: 5 x DB Snatch each arm, 10 x DB Split Jumps, 10 x Squat Jumps, 10 x DLHR
  5. AMRAP 5 min: 5 x DB Snatch each arm, 10 x DB Split Jumps, 10 x Squat Jumps, 10 x DLHR, 15 x 1-Arm Row each arm
  6. AMRAP 6 min: 5 x DB Snatch each arm, 10 x DB Split Jumps, 10 x Squat Jumps, 10 x DLHR, 15 x 1-Arm Row each arm, 15 x Chin Ups

AMRAP = as many rounds as possible

DLHR = Deadlift-High Row

Vanishing Recovery

“Every champion was once a contender that refused to give up.”
- Rocky Balboa
 

Phase: Athletic Power
Muscles: Shoulders, Chest, Triceps

CARDIO:

  • Warmup at a moderate pace for 5 minutes.
  • 80% @ Flat for 3 min
  • 90% @ Flat for 1 min x 3. Rest for 20 sec 1st set, 40 sec 2nd set, 60 sec 3rd set.
  • 90% @ Low Hill for 45 set. Rest for 15 sec, 30 sec, 45 sec.
  • 90% @ Med Hill for 30 sec. Rest for 10, 20, 30 sec.
  • 90% @ High Hill for 15 sec. Rest for 5, 10, then 60 sec.
  • 80% @ Flat for 3 min

STRENGTH:

  1. Plyometric Pushup x 30 sec, High Knees x 30 sec, repeat x 3
  2. Situp to squat x 30 sec, Mt. Climbers x 30 sec, repeat x 3
  3. EMOTM for 5 min do Heavy Push Press x 10, then Light Weight Boxing for the rest of each minute.
  4. Pikes x 5, Wt. Situps x 10, repeat x 3, then Hold Plank for 1 min. Repeat 2-3 sets.

Turkey Trot

“The holiday season is the perfect time to give yourself the gift of TIME. Start working towards your New Year’s goal NOW and be a success!”
- Coach Jesse
 

Phase: Athletic Power
Muscles: Legs, Back, Biceps

CARDIO:

  • Warmup at a moderate pace for 5 minutes.
  • 70% @ Flat for 1 min, 90% @ Flat for 1 min, repeat x 3
  • 70% @ Low Hill for 45 sec, 90% @ Low Hill for 45 sec, repeat x 2
  • 70% @ Med Hill for 30 sec, 90% @ Med hill for 30 sec
  • Rest and Recover for 1-2 min
  • EMOTM for 8 min, Sprint 100% @ High Hill for 15-45 sec, recover for the rest of each minute.

STRENGTH:

  1. Lunge x 6 reps each leg, 1-Arm Row x 6 reps each arm, repeat 3-5 sets.  Use a heavy weight, 75-85% of your max.
  2. Tabata: Speed Squats and Piston Rows
  3. Tabata: Jump Squats and Speed Band Rear Delt Fly
  4. Tabata: Tuck Jumps and Speed Band Biceps Curls
  5. Tabata: Situps and Plank 

EMTOM: every minute on the minute

Tabata: 20 seconds of work, 10 seconds of rest, repeat 4 rounds of each exercise, alternating for a total of 8 rounds

Sweat it Out

“Sweat is fat crying.”
 

Phase: Strength & Conditioning
Muscles: Legs, Chest, Back

CARDIO:

  • Warmup at a moderate pace for 5 minutes.
  • 70% @ Low Hill for 30 seconds, increase Hill Level every 30 seconds for 3 minutes until at a Very High Hill.
  • Sprint 100% @ Flat for 30 sec.
  • 70% @ Low Hill for 60 seconds, increase Hill Level every 60 seconds for 4 minutes until at a High Hill.
  • Sprint 100% @ Flat for 60 sec.
  • 70% @ Low Hill for 90 seconds, increase Hill Level every 90 seconds for 3 minutes until at a Med Hill.
  • Sprint 100% @ Flat for 90 sec.
  • Sprint 100% @ High Hill for as long as possible.  Rest and repeat on successively lower and lower hills for 2-6 sprints.

STRENGTH:

  1. Super Set: Heavy Weight Squats x 6 & Moderate Weight Lunges x 12 (each leg).  Repeat x 3.
  2. Deadlift x 12.  Increase the weight each set x 10, 8, 6, 4 & 2 reps.
  3. Alternate Pullups x 6-12 & Bench Press x 6-12.  Repeat x 4.
  4. Alternate Chest Fly (on the ground) x 10 & Overhead Situps (hold the weight overhead while performing situps) x 10.  Repeat x 3-5.