Strength & Conditioning:
3 Thrusters (climbing)
8 Chest-To-Bar Pull-Ups
2 Thrusters (climbing)
3 Muscle Ups
1 Thruster (climbing)
*This is a great day to practice your Kip or Butterfly since the #’s are so low. Scaling can be 10/8/6 with just pull-ups the whole time. Try to hit a Max Thruster by the end.
100 Alt. DB Snatches 50/35
50 DB Power Cleans 50/35s
*EMOM 7 Wall Balls 20/14
*Start with the Wall Balls
*You may break up the snatches and cleans in any format you like 🙂
*Time CAP: 16min.
Inner Thigh Ab Complex (right leg)
Inner Thigh Ab Complex (left leg)
Inner Thigh Ab Complex Demo:
You need a chair or bench for this one! Watch the video carefully for the complete break-down. This one is SPICY and we are super pumped to show you this new combo! Tag yo friends 😉
Advanced: Keep your leg straight versus bent on the chair or bench. MUCH more inner thigh intensive!
“The Big Sexy”
16min. EMOM: “Arms”
Min. 1) 12/9 Cal Row
Min. 2) Max DB Skull Crushers
Min. 3) 12/9 Cal Row
Min. 4) Max DB Hammer Curls
16min. EMOM: “Legs”
Min. 5) 12/9 Cal Assault Bike
Min. 6) Max Heels Elevated Goblet Squats 70/50lb.
Min. 7) 12/9 Cal Assault Bike
Min. 8) Max DB Deadlifts 70/50s
* For the “Max” sections, try and work for 40sec. so you get a little rest. And don’t go fast on the movements today. Keep form and time under tension a priority.
Heels Elevated DB Goblet Squats:
Da Daily D:
8 Heel Elevated Goblet Squats with a 30X0 Tempo
Rest 60sec. Repeat For As Many Rounds As Possible in 20min.
30×0 Tempo = 3 second descent, 0 seconds at the bottom, explode up, 0 seconds at the top… Repeat.
Weight: Heavy as possible 70/50+
Full Body Aesthetics: Day 12 Cycle 2
High Intensity Full Body Day!
Legs: 100 Heels Elevated DB Goblet Squats
Chest: 100 Decline Push-Ups
Back: 100 Renegade Rows (50 on each arm. Do all 50 before switching) *Ads a little ab work today 🙂
Shoulders: 100 Barbell Upright Rows.
Triceps: 100 Banded Pull-Downs
Biceps: 100 DB Hammer Curls (holding both and curling both at the same time)
Calves: 100 Standing Calf Raises
*Barbell with bodyweight on there preferred, but standing DB raises with DBs at your side is fine too.
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)