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. Then.., CONDITIONING 3 Rounds: 1min. of Deadlifts for Max Weight 1min. Rest 1min. of for Max Calories 1min. Rest THIS NEEDS…
“Cardio Wednesday!” For Time: 400m run 120 Double-unders 400m run 100 Air Squats 400m run 80 Abmat Sit-Ups 400m run 60 Alt. DB Snatches 400m run 40 Toes-To-Bar/Vups 400m run 20 Handstand Push-Ups 400m run Time Cap: 35min.
Warm-up Every 4mins x 3 Sets 200m Ski/Row- bike 8/6Cals 15 Up Downs 20 Dumbbell Push Press light weight STRENGTH Every 1:15 x 10 ODD :Barbell Bench Press 10reps @60% This weight will be about 30% less than what you have been using in the previous 3 weeks. Move a little slower though the movement…
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
