Strength & Conditioning:
5min. on 1 min off for 5 sets
5 min AMRAP:
10 Back Lunges (climbing)
15 Heels Elevated DB Goblet Squats (70/50lb.)
20 American KB Swings 53/35
Max Pull-Ups in remaining time
Rest 1 Minute. Repeat For 5 Total Sets.
Elevated DB Goblet Squats look like: (with a 25lb. plate)
https://www.instagram.com/p/B-pecKQnFZT/?utm_source=ig_web_copy_link
If possible, do strict pull-ups. I will make that ADV
Bodywork:
20min. Running Clock…
30sec. of Plank
immediately into;
30sec. of Max Toe Taps (To a 12″ Height)
**Continue until you reach 200 Toe Taps (L+R=2 reps)
Go immediately into;
30sec. of Plank
immediately into;
30sec. of Max Squat Jacks
**Continue until you reach 100 Squat Jacks
Go immediately into;
30sec. of Plank
immediately into;
30sec. of Reverse Burpees
**Continue until you reach 50 Reverse Burpees
Sweat:
15min. to finish…
200m Run
4 DB Deadlifts 70/50s
6 Pull-Ups
8 DB Bench Press
10 Cal Assault Bike
12 Wall Balls 20/14
14 Cal Row
Rest 5min.
15min. to complete it backwards…
14 Cal Row
12 Wall Balls 20/14
10 Cal Assault Bike
8 DB Bench Press
6 Pull-Ups
4 DB Deadlifts 70/50s
200m Run
12 Days of Christmas style. Listen up and read!
Goes like this…
200m run…
then;
4 DB Deadlifts + 200m Run
then;
6 Pull-Ups + 4 DB Deadlifts + 200m Run
…all the way to the 14 Cal Row and back down to the run. Like the way you sing “12 days of Xmas.”
Rest the 5min. and do it in REVERSE order, but same style 🙂
Da Daily D:
For Time:
1-2-3-4-5-6-7-8-9-10 reps of:
Toes-to-Bars
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (50/35lb DBs)
If you have access to heavier DBs, that would be great. I recommend 70/50s or more if you can.
Or
You can make it an AMRAP if you only have light DBs and it’s super easy. When you finish, go back through backwards until the clock hits 20min.
Full Body Aesthetics:
High Intensity Full Body Day!
Legs: 100 Barbell Back Squats
Chest: 150 Decline Push-Ups
https://www.youtube.com/watch?v=9NmmjDHBDJY
Back:Â (Same back piece as last week, but try a little more weight this time)
100 DB Bent Over Rows with this rep scheme:
40 reps right arm
40 reps left arm
30 reps right arm
30 reps left arm
20 reps right arm
20 reps left arm
10 reps right arm
10 reps left arm
Shoulders: 100 Lateral DB Raises
https://www.youtube.com/watch?v=98sKS7-Bt0k
Triceps: 100 Single DB Tricep OverHead Extensions
https://www.youtube.com/watch?v=s-FoAbMyHTc
Biceps: 100 DB Hammer Curls (curling both sides at the same time)
Abs: 100 Plate Sit-Ups
(25-35lbs. should be good for most guys. 15-25lbs. for most gals)
https://www.instagram.com/p/B-chH8HlpFf/?utm_source=ig_web_copy_link
Give yourself 10min. to finish each 100 rep station. If you don’t finish in that time, it’s all good, but you need to move on. Whenever you do finish, rest 90 seconds and move onto the next station. If you pick the right weights or amount of resistance, this should take anywhere from 50-70min.
As far as weight suggestions go, I would pick something that you can do consistent sets of 8-10 reps at a time with a short break. That’s why I put the 10min. CAP though, incase you overshoot. You should have a better idea this week after completing the first cycle. (that started on 4/20/2020)
To be clear, the first 30 seconds of EVERY minute is a plank. The next 30 seconds is max reps working towards finishing the toe taps, squat jacks, or reverse burpees.
If you can no longer hang onto the 30sec. of regular plank, you may switch to a side plank.
Reverse Burpee:
https://www.youtube.com/watch?v=Pr6u1DINwYU
Squat Jacks:
https://www.youtube.com/watch?v=iV__X3Zddxs