January 24, 2012
Ignite your Inner Warrior and bring out your competitive drive!
Test yourself, break records and compete against other members
***Complete this weeks workout as fast as you can with good form
Record how long it takes and post your times in the comment section***
Hurricane Category 3
TFW Warm-up
1a. Treadmill at 10 mph and 10% grade incline for 3 sets of 30 seconds
1b. Inverted Row 3×10 (Pg. 30)
1c. Shin to Bar 3×15 (Pg. 17)
*Do one exercise right after another for 3 sets then move on to the next group
2a. Treadmill at 11 mph and 10% grade incline for 3 sets of 30 seconds
2b. Knee Check Pushup 3×10 (Pg. 46)
2c. Straight Leg Bicycle 3×15 (Pg. 75)
*Do one exercise right after another for 3 sets then move on to the next group
3a. Treadmill at 12 mph and 10% grade incline for 3 sets of 25 seconds
3b. Uchi Mata 3×15 (Pg. 32)
3c. Barbell Abdominal Twist 3×10 (Pg. 173)
*Do one exercise right after another for 3 sets then move on to the next group
Finish up with all TFW Flexibility Stretches
*Record the amount of time it takes to complete all prescribed sets
Decrease/Increase the reps or intensity accordingly if this Hurricane does not fit your fitness level.
The page numbers refer to our Ultimate Warrior Workouts book
Click here for an explanation of Hurricane Training and to see the different levels of difficulty.
Post your pictures and results on our TFW Facebook Page to be featured in a future HOW
* Do this workout at your own risk. Any exercise program carries with it some risk and we are not responsible for injuries sustained from this one. You should consult with your doctor before starting any new exercise program.
January 17, 2012
Ignite your Inner Warrior and bring out your competitive drive!
Test yourself, break records and compete against other members
***Complete this weeks workout as fast as you can with good form
Record how long it takes and post your times in the comment section***
Hurricane Category 4
TFW Warm-up
1a. Treadmill at 10mph and 10% grade incline for 3 sets of 30 seconds
1b. Bar Dips 3×12 (Pg. 13)
1c. Hip Raise Crunch 3×20 (Pg. 164)
*Do one exercise right after another for 3 sets then move on to the next group
2a. Treadmill at 10.5mph and 10% grade incline for 3 sets of 30 seconds
2b. Inverted Row 3×10 (Pg. 30)
2c. Bicep Curl and Press 3×10 (Pg. 19)
*Do one exercise right after another for 3 sets then move on to the next group
3a. Treadmill at 11.5mph and 10% grade incline for 3 sets of 30 seconds
3b. Knuckle Pushup 3×10 (Pg. 230)
3c. Knee Grabs 3×20 (Pg. 161)
*Do one exercise right after another for 3 sets then move on to the next group
Finish up with all TFW Flexibility Stretches
*Record the amount of time it takes to complete all prescribed sets
Decrease/Increase the reps or intensity accordingly if this Hurricane does not fit your fitness level.
The page numbers refer to our Ultimate Warrior Workouts book
Click here for an explanation of Hurricane Training and to see the different levels of difficulty.
Post your pictures and results on our TFW Facebook Page to be featured in a future HOW
* Do this workout at your own risk. Any exercise program carries with it some risk and we are not responsible for injuries sustained from this one. You should consult with your doctor before starting any new exercise program.
January 10, 2012
Ignite your Inner Warrior and bring out your competitive drive!
Test yourself, break records and compete against other members
***Complete this weeks workout as fast as you can with good form
Record how long it takes and post your times in the comment section***
Hurricane Category 3
TFW Warm-up
1a. Treadmill at 10.5 mph and 10% grade incline for 3 sets of 30 seconds
1b. Bar Dips 3×12 (Pg. 13)
1c. Shin to Bar 3×15 (Pg. 17)
*Do one exercise right after another for 3 sets then move on to the next group
2a. Treadmill at 11.5 mph and 10% grade incline for 3 sets of 30 seconds
2b. Pullup 3×10 (Pg. 14)
2c. Hanging Knee Check (Side) 3×10 ea. leg (Pg. 48)
*Do one exercise right after another for 3 sets then move on to the next group
3a. Treadmill at 12mph and 10% grade incline for 3 sets of 25 seconds
3b. Inverted Row 3×10 (Pg. 30)
3c. Barbell Sit-Up 3×15 (Pg. 174)
*Do one exercise right after another for 3 sets then move on to the next group
Finish up with all TFW Flexibility Stretches
*Record the amount of time it takes to complete all prescribed sets
Decrease/Increase the reps or intensity accordingly if this Hurricane does not fit your fitness level.
The page numbers refer to our Ultimate Warrior Workouts book
Click here for an explanation of Hurricane Training and to see the different levels of difficulty.
Post your pictures and results on our TFW Facebook Page to be featured in a future HOW
* Do this workout at your own risk. Any exercise program carries with it some risk and we are not responsible for injuries sustained from this one. You should consult with your doctor before starting any new exercise program.
January 3, 2012
Ignite your Inner Warrior and bring out your competitive drive!
Test yourself, break records and compete against other members
***Complete this weeks workout as fast as you can with good form
Record how long it takes and post your times in the comment section***
Hurricane Category 3
TFW Warm-up
1a. Treadmill at 10mph and 10% grade incline for 3 sets of 30 seconds
1b. Rope Pull Crunch 3×20 (Pg. 165)
1c. Triangle Pushup 3×10 (Pg. 132)
*Do one exercise right after another for 3 sets then move on to the next group
2a. Treadmill at 11mph and 10% grade incline for 3 sets of 25 seconds
2b. Single DB Turkish Sit-Up 3×15 (Pg. 90)
2c. Uchi Mata 3×15 (Pg. 32)
*Do one exercise right after another for 3 sets then move on to the next group
3a. Treadmill at 12mph and 10% grade incline for 3 sets of 25 seconds
3b.Bicycles 3×16 (Pg. 55)
3c. Knuckle Pushup 3×10 (Pg. 230)
*Do one exercise right after another for 3 sets then move on to the next group
Finish up with all TFW Flexibility Stretches
*Record the amount of time it takes to complete all prescribed sets
Decrease/Increase the reps or intensity accordingly if this Hurricane does not fit your fitness level.
The page numbers refer to our Ultimate Warrior Workouts book
Click here for an explanation of Hurricane Training and to see the different levels of difficulty.
Post your pictures and results on our TFW Facebook Page to be featured in a future HOW
* Do this workout at your own risk. Any exercise program carries with it some risk and we are not responsible for injuries sustained from this one. You should consult with your doctor before starting any new exercise program.
December 27, 2011
Ignite your Inner Warrior and bring out your competitive drive!
Test yourself, break records and compete against other members
***Complete this weeks workout as fast as you can with good form
Record how long it takes and post your times in the comment section***
Hurricane Category 4
TFW Warm-up
1a. Treadmill at 9.5, 10, and 10.5 mph and 10% grade incline for 3 sets of 30 seconds
1b. Hip Raise Crunch 3×20 (Pg. 164)
1c. Pullup 3×10 (Pg. 14)
*Do one exercise right after another for 3 sets then move on to the next group
2a. Treadmill at 10.5, 11, and 11.5 mph and 10% grade incline for 3 sets of 25 seconds
2b. Shin to Bar 3×15 (Pg. 17)
2c. Pike Pullup 3×10 (Pg. 15)
*Do one exercise right after another for 3 sets then move on to the next group
3a. Treadmill at 11.5, 12, and 12.5 mph and 10% grade incline for 3 sets of 25 seconds
3b. One Arm Snatch 3×6 ea. (Pg. 206)
3c. Bar Dips 3×12 (Pg. 13)
*Do one exercise right after another for 3 sets then move on to the next group
Finish up with all TFW Flexibility Stretches
*Record the amount of time it takes to complete all prescribed sets
Decrease/Increase the reps or intensity accordingly if this Hurricane does not fit your fitness level.
The page numbers refer to our Ultimate Warrior Workouts book
Click here for an explanation of Hurricane Training and to see the different levels of difficulty.
Post your pictures and results on our TFW Facebook Page to be featured in a future HOW
* Do this workout at your own risk. Any exercise program carries with it some risk and we are not responsible for injuries sustained from this one. You should consult with your doctor before starting any new exercise program.
December 20, 2011
Ignite your Inner Warrior and bring out your competitive drive!
Test yourself, break records and compete against other members
***Complete this weeks workout as fast as you can with good form
Record how long it takes and post your times in the comment section***
Hurricane Category 4
TFW Warm-up
1a. Treadmill at 9.5, 10, and 10.5 mph and 10% grade incline for 3 sets of 30 seconds
1b. Knee Check Pushup 3×10 (Pg. 46)
1c. Bicep Curl and Press 3×10 (Pg. 19)
*Do one exercise right after another for 3 sets then move on to the next group
2a. Treadmill at 10.5, 11, and 11.5 mph and 10% grade incline for 3 sets of 25 seconds
2b. Barbell French Press 3×10 (Pg. 26)
2c. Pullup 3×10 (Pg. 14)
*Do one exercise right after another for 3 sets then move on to the next group
3a. Treadmill at 11.5, 12, and 12.5 mph and 10% grade incline for 3 sets of 25 seconds
3b. Sprawl Cleans 3×10 ea. (Pg. 96)
3c. Hanging Knee Check (Side) 3×10 ea. leg (Pg. 48)
*Do one exercise right after another for 3 sets then move on to the next group
Finish up with all TFW Flexibility Stretches
*Record the amount of time it takes to complete all prescribed sets
Decrease/Increase the reps or intensity accordingly if this Hurricane does not fit your fitness level.
The page numbers refer to our Ultimate Warrior Workouts book
Click here for an explanation of Hurricane Training and to see the different levels of difficulty.
Post your pictures and results on our TFW Facebook Page to be featured in a future HOW
* Do this workout at your own risk. Any exercise program carries with it some risk and we are not responsible for injuries sustained from this one. You should consult with your doctor before starting any new exercise program.
December 13, 2011
Ignite your Inner Warrior and bring out your competitive drive!
Test yourself, break records and compete against other members
***Complete this weeks workout as fast as you can with good form
Record how long it takes and post your times in the comment section***
Hurricane Category 4
TFW Warm-up
1a. Treadmill at 9.5 mph and 10% grade incline for 3 sets of 30 seconds
1b. Inverted Row 3×10 (Pg. 30)
1c. Hip Raise Crunch 3×20 (Pg. 164)
*Do one exercise right after another for 3 sets then move on to the next group
2a. Treadmill at 10.5 mph and 10% grade incline for 3 sets of 30 seconds
2b. Pike Pullup 3×10 (Pg. 15)
2c. Barbell Abdominal Twist 3×10 (Pg. 173)
*Do one exercise right after another for 3 sets then move on to the next group
3a. Treadmill at 11.5 mph and 10% grade incline for 3 sets of 30 seconds
3b. One Arm Snatch 3×6 ea. (Pg. 206)
3c. Knee Grabs 3×20 (Pg. 161)
*Do one exercise right after another for 3 sets then move on to the next group
Finish up with all TFW Flexibility Stretches
*Record the amount of time it takes to complete all prescribed sets
Decrease/Increase the reps or intensity accordingly if this Hurricane does not fit your fitness level.
The page numbers refer to our Ultimate Warrior Workouts book
Click here for an explanation of Hurricane Training and to see the different levels of difficulty.
Post your pictures and results on our TFW Facebook Page to be featured in a future HOW
* Do this workout at your own risk. Any exercise program carries with it some risk and we are not responsible for injuries sustained from this one. You should consult with your doctor before starting any new exercise program.
December 6, 2011
Ignite your Inner Warrior and bring out your competitive drive!
Test yourself, break records and compete against other members
***Complete this weeks workout as fast as you can with good form
Record how long it takes and post your times in the comment section***
Hurricane Category 3
TFW Warm-up
1a. Treadmill at 9.5 mph and 10% grade incline for 3 sets of 30 seconds
1b. Inverted Row 3×10 (Pg. 30)
1c. Shin to Bar 3×15 (Pg. 17)
*Do one exercise right after another for 3 sets then move on to the next group
2a. Treadmill at 10.5 mph and 10% grade incline for 3 sets of 30 seconds
2b. Two Arm Alternating Cleans 3×10 ea. (Pg. 204)
2c. Barbell Sit-Up 3×15 (Pg. 174)
*Do one exercise right after another for 3 sets then move on to the next group
3a. Treadmill at 11.5 mph and 10% grade incline for 3 sets of 30 seconds
3b. One Arm Snatch 3×6 ea. (Pg. 206)
3c. Knee Grabs 3×20 (Pg. 161)
*Do one exercise right after another for 3 sets then move on to the next group
Finish up with all TFW Flexibility Stretches
*Record the amount of time it takes to complete all prescribed sets
Decrease/Increase the reps or intensity accordingly if this Hurricane does not fit your fitness level.
The page numbers refer to our Ultimate Warrior Workouts book
Click here for an explanation of Hurricane Training and to see the different levels of difficulty.
Post your pictures and results on our TFW Facebook Page to be featured in a future HOW
* Do this workout at your own risk. Any exercise program carries with it some risk and we are not responsible for injuries sustained from this one. You should consult with your doctor before starting any new exercise program.
November 29, 2011
Ignite your Inner Warrior and bring out your competitive drive!
Test yourself, break records and compete against other members
***Complete this weeks workout as fast as you can with good form
Record how long it takes and post your times in the comment section***
Hurricane Category 4
TFW Warm-up
1a. Treadmill at 9.5, 10, and 10.5 mph and 10% grade incline for 3 sets of 30 seconds
1b. Bar Dips 3×12 (Pg. 13)
1c. Barbell Curl 3×10 (Pg. 26)
*Do one exercise right after another for 3 sets then move on to the next group
2a. Treadmill at 10.5, 11, and 11.5 mph and 10% grade incline for 3 sets of 30 seconds
2b. DB Tricep Overhead Press 3×10 (Pg. 20)
2c. Pike Pullup 3×10 (Pg. 15)
*Do one exercise right after another for 3 sets then move on to the next group
3a. Treadmill at 11.5, 12, and 12.5 mph and 10% grade incline for 3 sets of 30 seconds
3b. Sprawl High Pull 3×10 (Pg. 95)
3c. Hip Raise Crunch 3×20 (Pg. 164)
*Do one exercise right after another for 3 sets then move on to the next group
Finish up with all TFW Flexibility Stretches
*Record the amount of time it takes to complete all prescribed sets
Decrease/Increase the reps or intensity accordingly if this Hurricane does not fit your fitness level.
The page numbers refer to our Ultimate Warrior Workouts book
Click here for an explanation of Hurricane Training and to see the different levels of difficulty.
Post your pictures and results on our TFW Facebook Page to be featured in a future HOW
* Do this workout at your own risk. Any exercise program carries with it some risk and we are not responsible for injuries sustained from this one. You should consult with your doctor before starting any new exercise program.
November 22, 2011
Ignite your Inner Warrior and bring out your competitive drive!
Test yourself, break records and compete against other members
***Complete this weeks workout as fast as you can with good form
Record how long it takes and post your times in the comment section***
Hurricane Category 4
TFW Warm-up
1a. Treadmill at 10.0 mph and 10% grade incline for 3 sets of 30 seconds
1b. Close Grip Bench Press 3×12 (Pg.235)
1c. Bicep Curl and Press 3×10 (Pg. 19)
*Do one exercise right after another for 3 sets then move on to the next group
2a. Treadmill at 11.0 mph and 10% grade incline for 3 sets of 30 seconds
2b. Barbell French Press 3×10 (Pg. 26)
2c. Pullup 3×10 (Pg. 14)
*Do one exercise right after another for 3 sets then move on to the next group
3a. Treadmill at 12.0 mph and 10% grade incline for 3 sets of 30 seconds
3b. Sprawl Cleans 3×10 (Pg. 96)
3c. Barbell Abdominal Twist 3×10 (Pg. 173)
*Do one exercise right after another for 3 sets then move on to the next group
Finish up with all TFW Flexibility Stretches
*Record the amount of time it takes to complete all prescribed sets
Decrease/Increase the reps or intensity accordingly if this Hurricane does not fit your fitness level.
The page numbers refer to our Ultimate Warrior Workouts book
Click here for an explanation of Hurricane Training and to see the different levels of difficulty.
Post your pictures and results on our TFW Facebook Page to be featured in a future HOW
* Do this workout at your own risk. Any exercise program carries with it some risk and we are not responsible for injuries sustained from this one. You should consult with your doctor before starting any new exercise program.
