-
Fight On!
June 8, 2022
Warm Up
Box jumps, foam rolling, mobility, leg extensions
Deadlift
Warm up sets
275x3
315x3
355x10
390x1
430x1
Band Good Mornings
Five sets
Hip Thrusts
Three sets
Standing Calves
Three Sets
Leg Extensions - Single Leg
Three sets
Rope Pressdown
Two sets
Band Pull Aparts
Three sets
Face Pulls
Three sets
3 mile walk
-
Fight On!
June 9, 2022
Warm Up
Box jumps, mobility
Floor Press
Warm up sets
160x5
185x5
210x15
175x10
175x10
175x10
Band Pull Aparts
Five sets
JM Press
Three sets
Pushups
Two sets
Vogelpohl Rows
Three Sets
Straight Arm Pulldown
Three sets
Medicine Ball Slams
Two sets
Hanging Leg Raise
Four sets
Canyon hike/run
-
-
Fight On!
June 11, 2022
Warm Up
Foam rolling and mobility, box jumps
Squats
Warm up sets
185x5
210x5
245x15
Band Good Mornings
Five sets
Hip Thrust
Three sets
SLDL
Three sets
Push Ups
Two sets
Face Pulls
Five sets
Seated Calves
Two sets
-
Fight On!
June 13, 2022
Warm Up
Box Jumps, Jump Rope
Bench Press
Warm Up
165x5
190x5
215x5
215x5
215x16
Sling Shot Bench
275x5
275x5
Band Pull Aparts
Five sets
Push Ups
Two sets
JM Press
Three Sets
Vogelpohl Row
Five sets
V-Bar Pulldown
Three sets
Medicine Ball Slams
Two Sets
Three mile walk
-
Fight On!
June 15, 2022
Warm Up
Box jumps, foam rolling, mobility, leg extensions
Deadlift
Warm up sets
255x5
295x5
335x5
375x1
410x1
Band Good Mornings
Five sets
SLDL
Three sets
Hip Thrusts
Two sets
Seated Calves
Three Sets
Leg Extensions - Single Leg
Four sets
Hanging Leg Raise
Two sets
V Bar Pulldown
Three sets
Canyon hike
-
Fight On!
June 16, 2022
Warm Up
Box jumps, mobility
Floor Press
Warm up sets
175x5
200x5
225x18
200x6
200x6
200x6
Band Pull Aparts
Five sets
JM Press
Three sets
Rope Pressdown
Three sets
Vogelpohl Rows
Three Sets
Face Pulls
Three sets
Hanging Leg Raise
Five sets
-
-
Fight On!
June 18, 2022
Warm Up
Foam rolling and mobility, box jumps
Squats
Warm up sets
215x5
245x5
275x12
Band Good Mornings
Five sets
Hanging Leg Raise
Three sets
-
Fight On!
June 19, 2022
Warm Up
Box Jumps
Bench Press
Warm up sets
175x5
200x5
225x5
250x16
Sling Shot Bench
275x5
275x5
Band Pull Aparts
Five sets
JM Press
Five Sets
Vogelpohl Row
Five sets
V-Bar Pulldown
Three sets
Cable Crunch
Three sets
Medicine Ball Slams
Two Sets
Canyon hike/run, sprints
-
Fight On!
June 21, 2022
Warm Up
Box jumps, foam rolling, mobility, leg extensions
Deadlift
Warm up sets
295x5
335x3
375x15
Band Good Mornings
Five sets
SLDL
Three sets
Seated Calves
Three Sets
Hanging Leg Raise
Three sets
V Bar Pulldown
Three sets
Straight Arm Pulldown
Three sets
Face Pulls
Two sets
Canyon hike
-
Fight On!
June 22, 2022
Warm Up
Box jumps, mobility
Floor Press
Warm up sets
185x5
210x5
235x16
210x5
210x5
210x5
Band Pull Aparts
Five sets
JM Press
Three sets
Vogelpohl Rows
Four Sets
Cable Crunch
Three sets
-
-
Fight On!
June 24, 2022
Warm Up
Foam rolling and mobility, box jumps, leg extensions
Squats
Warm up sets
210x5
240x3
270x1
295x12
Band Good Mornings
Five sets
Hanging Leg Raise
Three sets
-
Fight On!
June 27, 2022
Warm Up
Box Jumps
Bench Press
Warm Up Sets
180x5
205x3
230x1
255x10
Band Pull Aparts
Five sets
JM Press
Five Sets
Vogelpohl Row
Five sets
Cable Crunch
Three sets
Medicine Ball Slams
Three Sets
Canyon hike/run, sprints, swimming
-
Fight On!
June 29, 2022 (DELOAD)
Warm Up
Box jumps, foam rolling, mobility, leg extensions
Deadlift
Warm up sets
285x5
325x3
365x1
405x1
Band Good Mornings
Five sets
Hanging Leg Raise
Four sets
Hip Thrusts
Four sets
Canyon hike, sprints
-
Fight On!
June 30, 2022
Warm Up
Box jumps
Floor Press
Warm up sets
190x5
215x3
240x1
265x11
Band Pull Aparts
Five sets
JM Press
Five sets
Vogelpohl Rows
Five sets
Cable Crunch
Three sets
Medicine ball slams
Four sets
Bike ride
-
-
Fight On!
July 2, 2022
Warm Up
Foam rolling and mobility, box jumps, leg extensions
Squats
Warm up sets
210x3
240x3
270x1
295x1
240x5
240x5
240x5
240x5
240x5
Band Good Mornings
Five sets
Bulgarian Split Squat
Three sets
Hack Squat
Three sets
Sit Ups
Three sets
2 mile walk
-
Fight On!
July 3, 2022
Warm Up
Box Jumps
Bench Press
Warm up sets
195x5
220x5
250x10
195x18
Band Pull Aparts
Five sets
-
Fight On!
July 5, 2022
Warm Up
Box jumps, foam rolling, mobility
Deadlift
Warm up sets
285x5
325x5
365x5
325x5
365x3
405x3
Band Good Mornings
Five sets
Deadlift with Bands
225x5
225x5
225x5
225x5
225x5
Hip Thrusts
Three Sets
Situps
Three sets
2 mile walk
-
Fight On!
July 6, 2022
Warm Up
Box jumps
Floor Press
Warm up sets
190x5
215x5
240x5
215x5
240x3
265x3
Band Pull Aparts
Five sets
Floor Press with Chains
135x5
135x5
135x5
135x5
135x5
JM Press
Four sets
Vogelpohl Rows
Four sets
Hanging Leg Raise
Two sets
Medicine ball slams
Two sets
3 mile walk
-
-
Fight On!
July 8, 2022
Warm Up
Foam rolling and mobility, box jumps, leg extensions
Squats
Warm up sets
210x3
240x3
270x1
295x1
225x5
225x5
225x5
225x5
225x5
Band Good Mornings
Five sets
Bulgarian Split Squat
Three sets
Hanging Leg Raises
Five sets
2 mile walk
-
Fight On!
July 9, 2022
Warm Up
Box Jumps
Bench Press
Warm up sets
180x5
210x5
235x10
180x10
180x10
180x10
180x10
180x10
Band Pull Aparts
Five sets
Vogelpohl Row
Three sets
-
Fight On!
July 11, 2022
Warm Up
Box jumps, foam rolling, mobility
Deadlift
Warm up sets
285x3
325x3
365x3
325x3
365x3
405x1
Band Good Mornings
Five sets
Deadlift with Bands
225x5
225x5
225x5
Hip Thrusts
Two Sets
Situps
Two sets
Hanging Leg Raise
Two sets
2 mile walk
-
Fight On!
July 13, 2022
Warm Up
Box jumps
Floor Press
Warm up sets
190x5
215x5
240x5
215x5
240x5
265x3
Band Pull Aparts
Five sets
Floor Press with Chains
155x5
155x5
155x5
155x5
155x5
JM Press
Four sets
Vogelpohl Rows
Four sets
Situps
Three sets
Medicine ball slams
Two sets
-
-
Fight On!
July 14, 2022
Warm Up
Foam rolling and mobility, box jumps
Squats
Warm up sets
210x3
240x3
270x1
295x1
255x5
255x5
255x5
Band Good Mornings
Three sets
Hanging Leg Raises
Four sets
-
Fight On!
July 18, 2022
Warm Up
Box Jumps
Bench Press
Warm up sets
195x5
210x5
245x5
195x5
195x5
195x5
195x5
195x5
Band Pull Aparts
Five sets
JM Press
Four sets
Vogelpohl Row
Four sets
Cable Crunch
Three sets
Medicine Ball Slams
Two sets
-
Fight On!
July 19, 2022
Warm Up
Jump rope, box jumps, foam rolling, mobility
Deadlift
Warm up sets
265x5
305x5
345x5
Band Good Mornings
Five sets
Hip Thrusts
Two Sets
Situps
Two sets
Hanging Leg Raise
Two sets
Medicine Ball Slams
Two sets
Canyon run
-
Fight On!
July 20, 2022
Warm Up
Box jumps
Floor Press
Warm up sets
170x5
200x5
230x5
Band Pull Aparts
Five sets
JM Press
Three sets
Vogelpohl Rows
Three sets
Situps
Three sets
-
-
Fight On!
July 22, 2022
Warm Up
Foam rolling and mobility, box jumps
Hack Squats
Three sets
Squats
Warm up sets
215x3
245x3
275x3
305x3
215x10
215x10
215x10
Band Good Mornings
Five sets
Swiss Ball Leg Curls
Four sets
Hanging Leg Raises
Four sets
-
Fight On!
July 24, 2022
Warm Up
Box Jumps
Bench Press
Warm up sets
185x5
210x5
235x15
185x15
Band Pull Aparts
Five sets
JM Press
One set
Vogelpohl Row
Three sets
Cable Crunch
Two sets
-
Fight On!
July 25, 2022
Warm Up
Foam rolling, mobility, box jumps, jump rope
Hip Thrust
Three sets
Swiss Ball Leg Curl
Three sets
Situps
Three sets
Band Good Mornings
Three sets
Deadlift with Bands
225x3
225x3
225x3
225x3
225x3
Deadlift
295x3
335x3
375x3
335x3
375x1
415x1
Three mile walk
-
Fight On!
July 27, 2022
Warm Up
Box jumps
Floor Press
Warm up sets
195x5
220x5
250x5
220x5
250x5
275x3
Floor Press with Chains
165x5
165x5
165x5
165x5
165x5
Band Pull Aparts
Five sets
JM Press
Two sets
Vogelpohl Rows
Four sets
Situps
Three sets
3 mile walk
20 minute bike ride
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
Forum Rules
Bookmarks