Strength & Conditioning:
8 Single Arm DB Hang Clean and Jerks 70/50 (one DB)
8 Toes To Bar
8 SDHP’s 115/75
8 Lateral Burpees Over The Bar
8/7 Cal Assault Bike or 6/5 Cal Row, or 100m Run
Deceivingly harder than it looks.
*DB Hang Clean and Jerks are 4 each side.
Bodywork:
10 Pistol Squats
10 Pistol Squats
25 Decline Push-Ups
10 Pistol Squats
25 Decline Push-Ups
50 Straight Leg Sit-Ups
10 Pistol Squats
25 Decline Push-Ups
50 Straight Leg Sit-Ups
100 Crossbody Toe Touches (in plank position)
10 Pistol Squats
25 Decline Push-Ups
50 Straight Leg Sit-Ups
100 Crossbody Toe Touches (in plank position)
150 Reps of (50 Air Squats, 50 Reverse Lunges, and 50 Jumping Lunges)
Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 20min??
Pistol Demo:
https://www.youtube.com/watch?v=qDcniqddTeE
Need to scale? Squat on one leg to a chair and sit back up!
Decline Push-Ups:
https://www.youtube.com/watch?v=-u9oinpFmn0
Straight Leg Sit-Ups:
https://www.youtube.com/watch?v=QbEIn6QsNL0
Toe Touches (in plank):
https://www.youtube.com/watch?v=4TcAE2UHFBM
Sweat:
0-10min.
100 Double Unders
50 American KB Swings 53/35
40 Push-Ups
30 Goblet Squats with the KB
10-25min.
3 Rounds:
500m Row
400m Run
25-35min.
30 Goblet Squats with the KB
40 Push-Ups
50 American KB Swings 53/35
100 Double Unders
If you’re REALLY good at pull-ups and push-ups, you can try 50 of each as an advanced option
Da Daily D:
For Time:
1,200 meter Run
30 Devil Press 25/15s
800 meters Run
20 Devil Press 25/15s
400 meters Run
10 Devil Press 25/15s
Time Cap: 20 minutes
Feel free to make it extra brutal with heavier DBs like 45/30s but it’s a lot of reps so I chose DBs that were on the lighter end.
LOVE this workout though, so put your time in so I can see them!
Full Body Aesthetics:
Legs: DB Spilt Squats (3×10 on ea. leg)
Chest: High Band Single Arm Fly (3 x Max Effort on ea. side)
Back: Single Arm DB Rows (3×10 on ea. arm)
Shoulders: Arnold Press (3×10. Both DBs pressing at the same time)
Biceps: Single DB Bicep Curl (3×10-15)
Triceps: Single DB Overhead Extension (3×10-15)
Abs: DB Russian Twists (3×15-20). On every rep, complete a full stop and do not bounce it.
No supersets for any of the movements above. Just Stay on that movement for all sets and reps and take a 60-90sec. rest after each set. ONLY working sets count. Everyone will most likely have 1-2 warm-up sets to get the muscles warm and moving.
*If you need more resistance on the weights, you can easily have an anchor point and use the bands. Or you can put a little more time under tension and go slower throughout the movements.
Here’s a few video links for unclear movements:
Bicep Curl and Tricep Ext Demo:
https://www.instagram.com/p/B-2Gp3SHvDB/?utm_source=ig_web_copy_link
High Band Fly Demo: (2nd video)
https://www.instagram.com/p/B_I2hgHnc0P/?utm_source=ig_web_copy_link
10 Sets: Every 90 seconds
1 Snatch Deadlift
1 Hang Snatch High Pull
1 Low-Hang Power Snatch
1 Power Snatch