5611 Country View Lane, Wade, North Carolina 28395, United States
Glossary
- Levels of fitness: Recruit: 3 day work week (recommend: 2 days on 1 day off 1 day on 2 days off)-
- Juniors and first timers: This is a recommended routine. Modify these routines as necessary. This means reduce the amount of rounds (RNDS) or reps as needed and choose alternate exercises due to access to equipment, injuries, or physical challenges. I don't want to discourage anyone so do the best you can.
- Veteran: 5 day work week (recommend: 2 days on 1 day off 3 days on 1 day off)
- Elite: 5 day work week (recommend: 2 days on 1 day off 3 days on 1 day off) - 6 day work week is optional (recommend: 3 days on 1 day off 3 days on with the last day being a light/low impact cardio day)
- AMRAP: As Many Rounds as Possible
- ECT: Explosive Circuit Training replaces the term HIT (high intensity training)
- SS: Smoke Session
- FT: For Time
- DB: Dumbbell
- DB Press: Dumbbell press; lay flat on a bench take a single dumbbell hold it vertical, press up similar to a bench press. Concentrates on the inner chest. Keep chest flexed through the entire movement.
- PU: Push-Up
- FC: Farmers Carry: Use a dumbbell, Kettle Bell, or Bucket in one hand. Hold the weight on either side and walk/run.
- V-Ups: Lay on your back, arms and legs straight out. Bring your feet and hands up touching your finger tips to your legs forming a “V”.
- KB: Kettle Bell
- Ball Toss: Use a medicine ball, hold the ball at your chest squat down in front of a wall as you stand press and throw the ball up the wall catch and repeat.
- Gobble Squat: Use a KB or DB hold it at your chest and squat.
- Triceps extension: use a dumbbell or cable machine bend forward at the waist while holding the dumbbell at your side bend your elbow at a 90 degree angle press the weight back to 180 degrees with a twisting motion flex your triceps return the weight to the 90 degree position 10/10/10: Use a straight bar or curl bar, curl the bar up half way (90 degree) for 10 reps, then curl the bar all the way up and lower the bar half way for 10 reps, then complete 10 standard curls.
- Skull crushers: with a curl bar lay back on a bench press the bar up as if you’re doing a bench press slowly bend you arms at the elbow lowering the bar to your forehead then press and squeeze it back up to the original position.
- For Time: A term used to complete all of the sets/rounds as fast as possible. Note your time and challenge yourself.
- Reverse Crunch: hold yourself in a plank position rotate your hips towards your head in a crunching motion.
- Arnold Press: Sit on the end of a bench with a dumbbell in each hand hold the weight in a military press position with your palms facing in press up and rotate your hands 180 degrees so your palms are facing away from you.
- HB: Heavy Bag
- Mountain Climbers: Bend over in a football stance with both hands on the floor move your feet in a climbing motion.
- Hip Thrust: Lay on your back with your knees bent thrust your hips into the air towards the ceiling flexing your gluteus.
- Toes to Bar: Hang from a pull-up bar keep your legs straight and curl from the waist bringing your toes up to the bar lower your legs back down.