EF Performance
General Fitness5 sessions per week
Must use App app to view and log training
Team Training
Circuit
A
Complete this warm-up in place or walking: Knee Hugs x5e Quad Pull & Reach x5e Hamstring Scoops x5e Single Leg RDL & Reach x5e World's Greatest Stretch x5e Reverse Lunge & Reach x5e Lateral Lunge x5e MB Slam 2x5 Box Jump 2x5
B1
Goblet Squat
4 x 6 LWP +10lb
B2
Deficit Push Up
C1
RDL
3 x 8
C2
Barbell Row
3 x 8
D
Suitcase Carry
3 x 40
A
Assault Bike
4 x 1:00 @ 7
B
Assault Bike
4 x 1:00 @ 7
C1
Couch Stretch (Hip Flexors)
1 x 0:30
C2
Pigeon Stretch
1 x 0:30
C3
TRX Low Back Stretch
1 x 0:30
C4
Calf Stretch
1 x 0:30
Circuit
A
Complete this warm-up in place or walking: Knee Hugs x5e Quad Pull & Reach x5e Hamstring Scoops x5e Single Leg RDL & Reach x5e World's Greatest Stretch x5e Reverse Lunge & Reach x5e Lateral Lunge x5e Shoulder Taps 2x10e Scap Push Up 2x8
B1
DB Bench Press
4 x 6 LWP +10lb
B2
DB Reverse Lunge
3 x 8
C1
Lat Pulldown
4 x 8 LWP +10lb
C2
Standing Landmine Press
3 x 8
D
Body Saw
3 x 10
Circuit
A
Assault Bike 2 rounds 6 reps of 45 seconds at a very hard pace, and 45 seconds at an easy pace. Rest 3-4 minutes between rounds.
Circuit
A
Complete this warm-up in place or walking: Knee Hugs x5e Quad Pull & Reach x5e Hamstring Scoops x5e Single Leg RDL & Reach x5e World's Greatest Stretch x5e Reverse Lunge & Reach x5e Lateral Lunge x5e Weighted Good Morning 2x10 Broad Jump 2x3
B1
Trap Bar Deadlift
4 x 5 LWP +10lb
B2
Standing DB Press
3 x 8
C1
Inverted Row
1 x 20
C2
Walking Lunges
3 x 8
D
Half Kneel Chop
2 x 12
When you join a team you’re getting more than programming, you’re joining an online community.
The Daily Standard
The Daily Standard
The Daily Standard
