This is the 2nd week of our work capacity cycle. We will resistance train on Monday, Wednesday, Friday, perform interval running on Tuesday and Thursday, perform a long run on Saturday and rest on Sunday. As always, perform a dynamic warm up prior to all training and a static stretch after your workout. These workouts will be short and intense. Good luck, have fun and train with a purpose. NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
Monday: Kettlebells and Body Weight Exercises
Push Press Squats: 5 reps
Pull-Ups: 20 reps
Push-Ups: 20 reps
Power Pulls: 5 reps
Squat Jumps: 10 reps
Mountain Climbers: 20 reps each leg
Perform as many rounds as possible in 30 minutes. Send me an email at:
scott@pro-performance.net and tell me how many rounds you did. Rest as little as possible.
Tuesday: Short Interval Running
Sprint for 10 sec. jog for 50 sec. Continue for 30 minutes
Wednesday: Weight Room Circuit Training
Hang Cleans: 5 reps
Kettlebell Front Squats: 5 reps
Renegade Rows: 5 reps each arm
Bench Press: 5 reps
Reverse Grip Lat Pulls: 10 reps
Straight Bar Triceps Extension: 10 reps
Straight Bar Curls: 10 reps
Body Weight Squats: 50 reps
Perform 5 rounds. Rest 1-2 minutes between rounds. Rest only as much time as it takes you to get to the next exercise.
Thursday: Long Interval Running
Run Hard for 2 minutes, jog for 2 minute. Continue for 30 minutes
Friday: W.O.D. Use Kettlebells
Mark off 100 yards. Place a cone at 10 yard increments. Start at cone 1. Perform the exercise series then do walking lunges to cone 2. Repeat the exercise series and continue to each additional cone.
Exercise Series:
Body Weight Squats: 25 reps
Burpees: 20 reps
Power Pulls: 10 reps (1 kettlebell)
Push-Ups: 20 reps
Mountain Climbers: 20 reps each leg
Kettlebell Swings: 20 reps
Saturday: Run 6 miles
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