Week 2 Workouts

Week 2: Workout #1

• Warmup

  Foam Roll & Thoracic Extension

  15 Reps

  

  Hip Steps

  10 reps each side

  

   

  Ankle Mobilization

  12 reps each side

   

  Knees to Chest

  60 seconds

  

  Prayer

  60 seconds

  

  Deep Squat

  60 Seconds

  

  Shoulder Packing

  12 reps each side

  

  Erg 1000 m

  increase time 5 seconds every 250 m

  

• Triset #1

  Goblet Squat

  12 reps

  

  Dumbbell Chest Press

  10 reps

  

  Chainsaws

  8 reps per side

  

• Triset #2

  Kettlebell Deadlift

  8 reps per side, 90 second rest

  

  Band Pulls

  12 reps

  

  Plank Up

  10 reps per side, 60 second rest

  

• Triset #3

  Chin Up

  AMRAP

  

  Reverse Lunge

  8 reps per side

  

  Dumbbell Lateral Raise

  12 reps, rest 60 seconds

  

• Cool Down

  Foam Roll Calves

  

  Foam Roll Hamstring

  

  Foam Roll Glutes

  

  Foam Roll Quads

  

  Foam Roll Upper Back

  

  Hip Flexor

  Quad Stretch

  Hamstrings: Sit and Reach

  Deep Squat Hold

  

  Shoulder Stretch

Week 2: Workout #2

• Warmup

  Foam Roll & Thoracic Extension

  15 reps

  

  Hip Steps

  10 reps each side

  

  Ankle Mobilization

  12 reps each side

  

  Knees to Chest

  60 seconds

  

  Prayer

  60 seconds

  

  Deep Squat

  60 Seconds

  

  Should Packing

  12 reps each side

  

  Burpees

  10 reps

  

  Reverse Rope Fly

  10 reps 

  

  Mountain Climbers

  10 reps each side

  

• Triset #1

  Kneeling Single Arm Overhead

  8 reps per side

  

  Dumbbell Romanian Deadlift

  8 reps

  

  TRX/Rows/Supine Row

  8 reps

  

• Triset #2

  Kettlebell Swing

  15 reps

  

  Leg Lowers

  5 reps per side

  

  Bulgarian Split Squat

  8 reps per side, 90 second rest

  

• Triset #3

  Push Up

  12 reps

  

  Jump Squat

  10 reps

  

  Side Plank

  20 seconds, 60 second rest

  

   

• Cool Down

  Foam Roll Calves

  

  Foam Roll Hamstring

  

  Foam Roll Glutes

  

  Foam Roll Quads

  

  Foam Roll Upper Back

  

  Hip Flexor

  Quad Stretch

  Hamstrings: Sit and Reach

  Deep Squat Hold

  

  Shoulder Stretch

Week 2: Workout #3

• Warmup

  Foam Roll & Thoracic Extension

  15 reps

  

  Hip Steps

  10 reps each side

  

  Ankle Mobilization

  12 reps each side

  

  Knees to Chest

  60 seconds

  

  Deep Squat

  60 seconds

  

  Prayer

  60 seconds

  

  Shoulder Packing

  12 reps each side

  

  Body Weight Squat

  25 reps

  

  Kettlebell Swing

  10 reps

  

  Ball Slams

  10 reps

  

  Pass Throughs

  10 reps each side

  

• Triset #1

  Trapbar Deadlift/Suitcase

  8 reps

  

  Cuban Press

  8 reps

  

  Feet Elevated Plank

  35 seconds, 90 second rest

  

• Triset #2

  Goblet Squat

  10 reps

  

  TRX Face Pull/Cable Face Pull

  10 reps

  

  Single Leg Glute Bridge

  10 reps per side, Rest 90 seconds

  

   

• Triset #3

  Pull Up

  AMRAP

  

  Battle Rope Slam/Medicine Ball Slam

  20 reps

  

  Hanging Leg Raise

  20 seconds, Rest 60 seconds

  

• Cool Down

  Foam Roll Calves

  

  Foam Roll Hamstring

  

  Foam Roll Glutes

  

  Foam Roll Quads

  

  Foam Roll Upper Back

  

  Hip Flexor

  Quad Stretch

  Hamstrings: Sit and Reach

  Deep Squat Hold

  

  Shoulder Stretch

Week 2: Workout #4

• Warmup

  Foam Roll & Thoracic Extension

  15 reps

  

  Hip Steps

  10 reps each side

  

  Ankle Mobilization

  12 reps each side

  

  Knees to Chest

  60 seconds

  

  Deep Squat

  60 seconds

  

  Prayer

  60 seconds

  

  Shoulder Packing

  12 reps each side

  

   

  Versa Climber

  500 feet

  

   

   

   

• Triset #1

  Goblet Lunge

  8 reps per side

  

  Kneeling Single  Arm Overhead 

  10 reps per side

  

  Leg Lowers

  5 reps per side, 90 second rest

  

   

• Triset #2

  Glute Ham Raise

  6 reps

  

  Push Ups

  AMRAP

  

  Mountain Climbers

  25 reps per side, 90 second rest

  

• Triset #3

  Rowing Machine

  250 m

  

  Squat Triangles

  5 reps per side

  

  Plank

  35 seconds, 60 second rest

  

• Cool Down

  Foam Roll Calves

  

  Foam Roll Hamstring

  

  Foam Roll Glutes

  

  Foam Roll Quads

  

  Foam Roll Upper Back

  

  Hip Flexor

  Quad Stretch

  Hamstrings: Sit and Reach

  Deep Squat Hold

  

  Shoulder Stretch