For the next 2 weeks, we are going to change things up a little. All our training will be out doors. We will train with kettlebells, body weight and various other implements. We will train on Monday, Wednesday and Friday and perform Medium to long runs on Tuesday, Thursday and Saturday. Remember to perform a dynamic warm-up prior to each training session and a static stretch post workout. Here we go!
Monday: Total Body
1. Kettlebell Double Clean, Squat to Push Press: 5 reps
2. Mountain Climbers: 20 reps
3. Pull-Ups: 10 reps
4. Push-Ups: 20 reps
5. Run 1/4 mile
6. Burpees: 20 reps
7. Run 1/4 mile
Perform 3 rounds
Tuesday: Run 5 miles
Wednesday: Total Body
1. Prowler Sprint: 50 yards
2. 50 yard sprint
3. Burpees: 20 reps
4. Mountain Climbers: 20 reps
5. Pull-Ups: 10 reps
6. Push-Ups: 20 reps
Perform as many rounds as possible in 45 min. Record number!
Thursday: Run 5 miles
Friday: Total Body
1. Rope Climb: up and down
2. Prowler Sprint: 20 yards
3. Farmers Walk: 20 yards (use 2 100lb. kettlebells)
4. Kettlebell Swings: 20 reps
5. Sprint 100 yards
6. Pull-Ups: 10 reps
7. Push-Ups: 20 reps
Perform as many rounds as possible in 45 min. Record number!
Saturday: 12 mile march
Sunday: Rest and go to church!
Have a great week and remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!
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