Petek 24.12.2020 REG
December 25, 2020
“Be willing to get rid of the life we’ve planned, to have the life that is waiting for YOU” Back to WORK / Week 33 Day 5 1. Warm up: EMOM x 12 1st - 12 Prisoner Tall Kneeling to Standing 6/leg 2nd - 6 Half Kneeling Prisoner Windmill/side 3rd - row 2. Sweat: 150 kcal AB 100 unanchored situps * Emom do 5 HR pushups 3.Met-Con: "PUMP sesh" 3 rounds 10 TTB 10 DB Floor Press 30/20 + 3 rounds 15 TTB 8 (4/4) Renegate row 30/20 + 3 rounds 20 TTB 6 Bench Press 80/40 4. Midline: 8x 20/10 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ plank A possition side plank right plank A possition side plank left
Torek 08.12.2020
December 8, 2020
For our at-home workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. When the clock starts, perform… 1. Warm up: 4 Sets 5 Hollow to Superman R 5 Hollow To Superman L 10 Bodyweight Turkish Sit Ups 10 Alternating Archer Push Ups 5/side 20X0 Tempo 30 Bicycle Crunches 2. Workout: 12mins @ Sustainable Aerobic Pace Run 100m 2 Bodyweight Man Makers 3 Ballet Squats/leg 4 Yoga Push Up + Pike HSPU Complexes *you can perfrom 30 jumping jax in place of running if you don't have access to a running area 3. Workout “Lead Foot” AMRAP 4: 400 Meter Run Max Burpee Pull-ups (or Burpees) Rest 4 Minutes 4. MOBILITY: Cooldown Shoulders and Posterior Chain 3mins Standing Straddle Stretch 90sec Puppy Dog Stretch
Četrtek 19.11.2020
November 19, 2020
COVID- 19 BUNKER TRENING DAY 21
For our at-home workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. When the clock starts, perform… 1. Warm up: 3-4 Sets 20 Jane Fondas/side rest 15sec 10 Skater Jumps 5/leg rest 15sec 16 Prisoner Switch Lunges rest 15sec 20sec Mountain Climbers rest as needed between sets
2. Work and Skill:2-3 sets 1. Contralateral Single Arm Single Leg Plank x 20-40sec/side *Aim to have zero movement and wobbling rest as needed 2. 20-40sec Tucked Planche *BW - Quadruped Planche 20-40sec *Aim to lean more into your planche this week rest as needed
3. Workout:For Time A1. Prisoner Tall Kneeling to Standing; 20 Reps alternating legs rest 45sec A2. Sumo Stance Prisoner Good Morning; 3030; 8-10reps rest 45sec A3. Prisoner Curtsy Drop Lunge; 20X0; 8-10/side alternating rest 45sec 4. Workout:3 rounds 1min Sprawls 1min Sit Ups rest 2mins 3 Rounds 1min Alternating Bodyweight Turkish Get Ups 1min Alternating Step Ups
5. MOBILITY: Cooldown Child's Pose with Lat Stretch x 2mins/side Forward Fold x 2mins Frog Stretch x 2mins
Torek 17.11.2020
November 17, 2020
COVID- 19 BUNKER TRENING DAY 20
For our at-home workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. When the clock starts, perform… 1. Warm up:3 Sets 20sec Adduction Bias Side Plank/Side 10 Forearm Plank Rotations/side 10 Alternating Single Leg V Ups 10 L Crunches 30sec Feet Elevated Thoracic Bridge
2. Work and Skill:3 Sets
A1. Hollow Body Flutter Kicks x 30sec rest 20sec A2. Slide Board Single Arm Reach Push Up (use a towel for your slide board) 20X0 x 6-8arm rest 20sec A3. Bodyweight Hip Thrust x 25-30reps 20x0 rest 20sec A4. 60sec AMRAP (5 Sprawls + 5 Air Squats) rest 90sec
3. Workout:For Time 9-7-5-3 Bodyweight Man Makers 27-21-15-9 V Ups 4. Workout:10-12mins @ Sustainable Aerobic Pace 1-2-3-4-5-6-7..... Wall Walks 2-4-6-8-10-12.... Dumbbell Turkish Sit Ups *Run 200m after reach round *BW perform Bodyweight turkish sit ups.
5. MOBILITY: Cooldown 3mins Standing Straddle Stretch 90sec Puppy Dog Stretch
Petek 13.11.2020
November 13, 2020
COVID- 19 BUNKER TRENING DAY 19
For our at-home workouts,
please start a clock and allow it to run throughout your training session.
The entire session will take 60-minutes or less,
and staying accountable to the clock
will allow you to maintain
the appropriate intensity and stimulus.
When the clock starts, perform…
1. Warm up:3 Sets
20sec Adduction Bias Side Plank/Side
10 Forearm Plank Rotations/side
10 Alternating Single Leg V Ups
10 L Crunches
30sec Feet Elevated Thoracic Bridge
2. Work and Skill:3 Sets
A1. Hollow Body Flutter Kicks x 30sec rest 20sec A2. Slide Board Single Arm Reach Push Up (use a towel for your slide board) 20X0 x 6-8arm rest 20sec A3. Bodyweight Hip Thrust x 25-30reps 20x0 rest 20sec A4. 60sec AMRAP (5 Sprawls + 5 Air Squats) rest 90sec
3. Workout:For Time
9-7-5-3
Bodyweight Man Makers
27-21-15-9
V Ups
4. Workout:10-12mins @ Sustainable Aerobic Pace
1-2-3-4-5-6-7..... Wall Walks
2-4-6-8-10-12.... Dumbbell Turkish Sit Ups
*Run 200m after reach round
*BW perform Bodyweight turkish sit ups.
5. MOBILITY: Cooldown 3mins Standing Straddle Stretch 90sec Puppy Dog Stretch
Četrtek 12.11.2020
November 12, 2020
COVID- 19 BUNKER TRENING DAY 18
For our at-home workouts,
please start a clock and allow it to run throughout your training session.
The entire session will take 60-minutes or less,
and staying accountable to the clock
will allow you to maintain
the appropriate intensity and stimulus.
When the clock starts, perform…
1. Warm up:3 Sets
20sec Adduction Bias Side Plank/Side
10 Forearm Plank Rotations/side
10 Alternating Single Leg V Ups
10 L Crunches
30sec Feet Elevated Thoracic Bridge
2. Work and Skill:3 Sets
A1. Hollow Body Flutter Kicks x 30sec rest 20sec A2. Slide Board Single Arm Reach Push Up (use a towel for your slide board) 20X0 x 6-8arm rest 20sec A3. Bodyweight Hip Thrust x 25-30reps 20x0 rest 20sec A4. 60sec AMRAP (5 Sprawls + 5 Air Squats) rest 90sec
3. Workout:For Time
9-7-5-3
Bodyweight Man Makers
27-21-15-9
V Ups
4. Workout:10-12mins @ Sustainable Aerobic Pace
1-2-3-4-5-6-7..... Wall Walks
2-4-6-8-10-12.... Dumbbell Turkish Sit Ups
*Run 200m after reach round
*BW perform Bodyweight turkish sit ups.
5. MOBILITY: Cooldown 3mins Standing Straddle Stretch 90sec Puppy Dog Stretch
Torek 10.11.2020
November 10, 2020
COVID- 19 BUNKER TRENING DAY 17
For our at-home workouts,
please start a clock and allow it to run throughout your training session.
The entire session will take 60-minutes or less,
and staying accountable to the clock
will allow you to maintain
the appropriate intensity and stimulus.
When the clock starts, perform…
1. Warm up:EMOM x16mins
Bodyweight Curtsy Box Step Downs 30X0 x 6/leg
Prone Scapular Retractions 10X1 x 12-15reps
15-20m Gorilla Walks
Burpee to Alternating High Knee x 8-10reps
2. Work and Skill:3 Sets
3 Goblet Good Morning @ 3111 + 3 Goblet Kang Squat @ 3131; 3131;
*BW - perform both moves in prisoner position rest as needed
20 Straight Arm DB or KB Russian Twists 10/side
*BW - Bodyweight Russian Twists for 30-40 fast reps rest as needed back to top
3. Workout:3 Sets
A1. Prisoner Rear Foot Elevated Split Squat 31X0; 8/leg
rest 60sec
A2. Ballet Squat 3030; 10reps
rest 60sec
A3. Single Arm Extended Reverse Plank Bridge x 25sec/arm
rest 60sec (back to top)
4. Workout:4 Sets @ TOUGH Effort
8 Candlestick to Tuck Jump
rest 15sec
12 Alternating DB Thrusters (BW Alternating Pistol Squats)
rest 15sec
16 Alternating DB Gorilla Rows 8/arm
(BW 16 Pillow Case Body Rows)
rest 2mins between sets
5. MOBILITY: Cooldown Seal Stretch x 90sec Heel Sit x 90sec Seal Stretch x 90sec Couch Stretch x 90sec/side