the program workout

the program is not a strength and conditioning company. however, pushing ourselves out of our physical comfort zones and battling adversity is central to who we are. the following are some of our favorites… here is one of our favorite lifting workouts to attack with our teammates. everyone gets a say in what the workout is and is guaranteed to be able to do something that they are good at. we like to aim for about 6 – 10 different exercises depending on how long we want the workout to take. depending on the number of teammates are taking part in the workout, each teammate will choose 1 or fewer exercises. if you have 4 teammates than everyone picks 2 exercises for a total of 8. we’ve even done this as a partner workout where each of us picks 5 exercises. each of us picks two exercises (usually something we are personally good at it). cory ross picks box jumps and push presses. our rep scheme for this workout is 11,10,9,8,7,6,5,4,3,2,1 and done as a circuit (whichever exercise you start on, you do 11 reps and then go to the next exercise and do 11 reps. once an entire circuit of exercises at 11 reps is complete, you then do the next circuit doing 10 reps). it works out to 66 repetitions of each exercise.







you can then really attack the shorter sets near the end to work on “finishing.” alternately, you could start at 1 and work your way up to 11 for a different challenge. although it is not a workout that you can do every day, because of the volume of work required, it is a great workout to “grind” with your teammates and share some adversity. further, it can be done inside a gym or with a little ingenuity and effort, outside in the elements. best case, set up a field with markers at the goal line, 21yd line, 41yd line, 61yd line, 81yd line and 101yd line. choose a number to do of each. run to the 101yd line and do a circuit of them there. run to the 81yd line and do a set. run back to the goal line and do a set. stop your watch as you break the line. pick a penalty to do if you don’t break your initial time of doing this workout. attack the second round.

lifting workout. here is one of our favorite lifting workouts to attack with our teammates. this is a great team workout to #theprogram utilizes a variety of workouts all over new york city. as a team, we train together, push each other and for a beginner’s workout to be effective, the full-body program should incorporate high-volume training, increased, workout routines for beginners, workout routines for beginners, the program training, gym workout plan for beginners, workout routine at home.

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