Strength & Conditioning:
EMOM x 5min.
3 Power Snatches
EMOM x 5min.
2 Power Snatches
Rest 90sec.
EMOM x 5min.
3 Power Clean & Jerks
EMOM x 5min.
2 Power Clean & Jerks
Rest 90sec.
EMOM until you finish 75 Burpees…
Min. 1) 18/14 Cal Row
Min. 2) Max Burpees
Bodywork:
Part 1) Fun Conditioning Piece:
Play the song “Roxanne” by “The Police.” Every time he says the word “Roxanne” in the song — do 1 burpee! Be careful though, he doesn’t always say the full word and sometimes there’s a few back to back. Will bring some serious smiles out today 🙂
Part 2)Â Full Body Circuit:
2 Rounds For Time:
50 Shoot Through Complex’s
100 Chair Step-Up’s (L+R= 1)
*You need 2 chairs or 2 benches
https://www.youtube.com/watch?v=3T1c7GkzRQQ
Shoot Through Complex:
https://www.youtube.com/watch?v=O3bs55Satr8
(So you’re doing a push-up, shoot in, dip, shoot out. That’s 1 rep)
Sweat:
15min. AMRAP:
12 Front Rack Lunges 75/55lbs.
12 Wall Balls 20/14lb.
12 Cal Row
5min. EMOM:
Min 1: Max Slam Balls 30/20lb.
Min 2: Plank
Min 3: Max Slam Balls
Min 4: Plank
Min 5: Max Slam Balls
15min. AMRAP:
12 Overhead Squats (just the bar)
12 Toes to Bar
12 Cal Bike
*2 min rest between sections
Da Daily D:
7 Rounds:
7 Handstand Push-Ups
7 Thrusters (45/30s)
Immediately into;
7 Rounds:
7 Knees-to-Elbows
7 Burpee Deadlifts (45/30s)
1.) Do your HSPUs in the DBs
2.) Use 50/35s
3.) Both 1 and 2
Full Body Aesthetics:
Legs:
8-10 Single Leg RDL’s on each leg (barbell). Rest 90sec. Repeat for 4 Total Sets.
https://www.youtube.com/watch?v=lghxTgWZ9TM
Chest:
8-10 Barbell Incline Bench Press. Rest 90sec. Repeat for 4 Total Sets
Back:
12-15 Barbell Bent Over Rows (supinated) Rest 90sec. Repeat for 4 Total Sets.
https://www.youtube.com/watch?v=D2YGzQ5G6J4
Shoulders:
50 Barbell Strict Press
40 Barbell Strict Press
30 Barbell Strict Press
20 Barbell Strict Press
10 Barbell Strict Press
*Rest 60sec. Between Sets
*Go up in weight after each set
*Start LIGHT. You set as a male may be like this: 65/75/85/95/105
*It’s ok if you break a few times, it’s expected, just keep it short.
Bicep/Triceps: (Use videos 1 and 2 in the link below)
12-15 Banded Single DB Bicep Curls
Immediately into;
12-15 Banded Double DB Tricep Extensions
Rest 60sec. Repeat for 4 Total Sets
https://www.instagram.com/p/B-2Gp3SHvDB/?utm_source=ig_web_copy_link
Abs:
As fast as possible…
40 CrossBody Toe Taps
40 Sit-Ups
30 CrossBody Toe Taps
30 Sit-Ups
20 CrossBody Toe Taps
20 Sit-Ups
10 CrossBody Toe Taps
10 Sit-Ups
Toe Tap Demo:
https://www.youtube.com/watch?v=4TcAE2UHFBM
On the lifting… I just want you to go by feel. Ideally you go up in weight here and there, but if you just wanna stick with lighter weight and form, that’s cool too.