Recomp Workout 12/4

12/5/2022 - 12/11/2022

Monday (12/5/2022): Upper Body Focus

1. Warmup

   1. 5 x 10 burpees EMOM

      1. Stretch between burpees:

         1. Left leg kneeling hip flexor stretch

         2. Right leg kneeling hip flexor stretch

         3. Left arm prone cactus shoulder stretch

         4. Right arm prone cactus shoulder stretch

         5. Deep squat into frog

            1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows

2. Circuit 1 (4x through as fast as possible)

   1. 10x barbell rows

   2. 1 min double-unders (jump tucks if no jump rope)

   3. 2x max pullups

   4. 1 min straight-arm lateral flys

1. Circuit 2 (4x through as fast as possible)

   1. 10x incline dumbbell bench

   2. Max thrusters (80 - 100lbs. barbell)

   3. 10x flat bench

   4. 1 min bicycles

2. 10 min tabata intervals assault bike

   1. Advanced: each 20 sec sprint, only allow yourself 3 breaths

3. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Tuesday (12/6/2022): Lower Body Focus

1. Warmup

   1. 5 x 10 burpees EMOM

      1. Stretch between burpees:

         1. Left leg kneeling hip flexor stretch

         2. Right leg kneeling hip flexor stretch

         3. Left arm prone cactus shoulder stretch

         4. Right arm prone cactus shoulder stretch

         5. Deep squat into frog

            1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows

2. Circuit 1 (10x through as fast as possible)

   1. 5x front squats; 5x back squats

   2. 10x double-burpees (2 pushups at bottom)

3. 5 min dumbbell walking lunges (pick something light duh)

4. 10 min Tabata Intervals Ski Erg

5. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Wednesday (12/7/2022): Cardio

1. Peloton / Soul Cycle Bike for 45 min

2. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Thursday (12/8/2022): Cardio

1. Run for 45 min

2. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Friday (12/9/2022): Upper Body Focus

1. Warmup

   1. 5 x 10 burpees EMOM

      1. Stretch between burpees:

         1. Left leg kneeling hip flexor stretch

         2. Right leg kneeling hip flexor stretch

         3. Left arm prone cactus shoulder stretch

         4. Right arm prone cactus shoulder stretch

         5. Deep squat into frog

            1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows

2. Circuit 1 (4x through as fast as possible)

   1. 10x barbell rows

   2. 1 min double-unders (jump tucks if no jump rope)

   3. 2x max pullups

   4. 1 min straight-arm lateral flys

1. Circuit 2 (4x through as fast as possible)

   1. 10x incline dumbbell bench

   2. Max thrusters (80 - 100lbs. barbell)

   3. 10x flat bench

   4. 1 min bicycles

2. 10 min tabata intervals assault bike

   1. Advanced: each 20 sec sprint, only allow yourself 3 breaths

3. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Saturday (12/10/2022): Lower Body Focus

1. Warmup

   1. 5 x 10 burpees EMOM

      1. Stretch between burpees:

         1. Left leg kneeling hip flexor stretch

         2. Right leg kneeling hip flexor stretch

         3. Left arm prone cactus shoulder stretch

         4. Right arm prone cactus shoulder stretch

         5. Deep squat into frog

            1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows

2. Circuit 1 (10x through as fast as possible)

   1. 5x front squats; 5x back squats

   2. 10x double-burpees (2 pushups at bottom)

3. 5 min dumbbell walking lunges (pick something light duh)

4. 10 min Tabata Intervals Ski Erg

5. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Sunday (12/11/2022): Cardio + Yoga

1. Repeat for 30 min:

   1. 1500m on row erg as fast as possible

   2. 1000m ski erg as fast as possible

   3. 1 min rest

2. Yoga 45 min

   1. Recommendations: SkyTing, Peloton (specifically Kirra Michel), Equinox