Strength & Conditioning:
21 Wall Balls 20/14
15 Cal Row or 20 Cal Bike or 300m Run
9 Deadlifts 225/155
*Because it’s 20 rep day (and you might be dead right now) I will give you the option of doing this in a Team format. Just double the numbers to 42-30/40-18.
Bodywork:
10 Burpees
10 Burpees
20 Lateral Lunges (L+R=2)
10 Burpees
20 Lateral Lunges
40 Sit-Ups
10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists (L+R=1)
10 Burpees
20 Lateral Lunges
40 Sit-Ups
60sec. Plank
80 Russian Twists
120 Reverse Lunges (L+R=2)
Lateral Lunge Demo:
https://www.youtube.com/watch?v=un7_xGyCRwU
Reverse Lunge Demo:
https://www.youtube.com/watch?v=cfA133MhAYs
Sweat:
8 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats
1 Round:
500m Row
30 Devil Press 35/20s
8 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats
1 Round:
30/20 Cal Assault Bike
30 Devil Press 35/20s
All for time! No Rest!
*If you know this is going to be really hard for you, then scale it to 3/6/9 on the reps.
*500m Row can be switched out for a 400m Run or 500m Ski 🙂
Da Daily D:
For Time:
30 Devil Presses (35/25s)
60 Dumbbell Thrusters
90 Burpees
Full Body Aesthetics: Day 29
Legs:
“Big Booty Superset”
3 sets:
7 Banded Curtsy Lunge (right leg)
7 Single Leg RDL (right leg)
7 Banded Long Split Squats (right leg)
Immediately into;
same for the left leg
Rest 90sec. After Each
https://www.instagram.com/tv/CAUQyiQHVW1/?igshid=e7d00rnyy01k
Chest:
2 sets:
50 high banded fly’s (right)
50 high banded fly’s (left)
Rest 60sec. Between sets. Must finish all 50 before switching to other side.
https://www.youtube.com/watch?v=7ql7inXvKvI
Back:
3 Sets of Straight Arm Lat Pulldowns to failure. Rest 90sec. After each set. If you do not have this set up in the link, then use a pipe or equivalent like we have in the past.
https://www.instagram.com/p/B_5lMBEHVfL/?utm_source=ig_web_copy_link
Shoulders:
3 Sets:
15-20 DB Front Raises
Immediately into;
Banded Pull Aparts to failure
Rest 90sec. Between Sets
Biceps:
10-12 Zottman Curls
Rest 60sec. Repeat for 4 Total Sets
https://www.youtube.com/watch?v=L0REVLe-aQ4
Triceps:
3 Sets of Overhead Tricep Extensions (banded with a pipe or equivalent) to failure. Rest 90sec. After Each set.
https://www.youtube.com/watch?v=25_Y-oPMnPE
Abs:
4 sets of my “28 rep” Hanging Knee Raises complex (Add a 5-10lb DB between your feet)
*Rep scheme is 7 oblique right side, 7 oblique left side, 7 regular front knee raises, then 7 more with no weight.
Here’s a demo on the “28” set:
https://www.instagram.com/p/B_XiGu5nKYJ/?utm_source=ig_web_copy_link
The 20 rep Back Squat Program is back for a few weeks 🙂
You get only 1 shot at a 20 rep max. Choose wisely. You should feel as though you are going to fail at rep 14. For most people you will be using around 70-75% of your 1RM. Women can do upward of 75-80% usually. You can NOT put the bar back on the rack. You either get it or fail. Each rep should need about 2-3 breathes at the top. if you can just bang them out, you are doing it wrong. Each week you will be adding between 5-10lbs. You should look like you’re shaking at about 14 reps in. Dig Deep!!