RECOVERY WEEK! + Finial week AB CHALLENGE Goals this week: Lighter loads for the recovery week. Higher reps, with an emphasis on getting the best pump possible. So really focus on the target muscles mentally and physically. Mind muscle connection is everything! 3-4Sets – Increase Your Pace Each Set Row/Ski 200m 4-6 Wide Grip Strict…
5 Rounds 200m Run 50 Double Unders/80s 20/16 cal Assault bike -Rest 2:00 b/t sets- Then.. Reverse Grip Barbell Curl 3 sets x 12-15 reps DB kick backs 3 sets x 12-15 reps
I just want today to be a fun long breather with leg focus. You can choose any piece of cardio you want for the calories. You may switch between the bike, row, run or ski at anytime. You may also stay on the same cardio piece the whole time. If you can not do the…
100 Scissor Switch (L+R=1) 100 Sit Ups 100 Plank Shoulder Taps (total) Then.., STRENGTH Split Jerk Shooting for a 1 rep max attempt today! I suggest your sets go like this today: Set 1.) 5 Reps at 40-50% Set 2.) 3 Reps at 60-70% Set 3.) 2 Reps at 75-85% Set 4.) 1 Rep at…
1:00 Bike 15 Side plnk taps 10 Alt Assisted Cossack squts x2-3 STRENGTH Every Min x 8 Deficit Deadlift 3 Deficit (Standing on a 25#. Plate) Every Min x 8 Hang Power Clean Complete 2 Reps (from the hang) as heavy as possible for each set. Conditioning 5 Rounds For Time: 200m Run 200m Row…
30 min clock 300m Ski/Row (alt rounds) 10 db alt leg box step ups 24/20 200m run 10 Up Downs 100m farmers carry (heavy but UB focus) 10 Alt hang db clean and press Rest 1 min Ab Challenge #18
Strength Flat Barbell Bench Press 6-8 reps Barbell Row (Pronated Grip) 6-8 reps Conditioning 15min. AMRAP: 14 Cal Row 12 Wall Balls 10 Toes-To-Bar Tabata: 8 Sets (:20 on/:10 off) – Flutter Kicks – Runners Crunches – Mountain Climbers
4-5 Sets – Increase Your Pace Each Set 10/8 Cals 4-6 Strict Chin Ups/Banded 12 Walking Lunge total 4-6 Strict Chin Ups 10/8 Cals rest walk :30 THEN STRENGTH Squat Clean Build to a 1 Rep Max Squat Clean! *Trying to max out here and on the back squat today! Hopefully get some back to…
2min. AMRAP: 10 Single DB Squat Cleans Max Double Unders in Remaining Time Rest 1min. x4. Then.. 15min. SUPERPUMP! 5min. of DB Bench Press 4min. of Body Weight Dips 3min. of Weighted DB Sit-Ups 2min. of DB Lateral Raises 1min. of Single DB Bicep Curls
AB CHALLENGE #15 BARBELL @9 Saturday Biathlon For Time: Run 200m Row 1000m Run 400m Row 800m Run 600m Row 600m Run 800m Row 400m Run 1000m Row 200m This is going to be an EXTRA SWEATY kinda Saturday. I really think a lot of you are going to love this. ENJOY! Run and Ski…
