Strength & Conditioning:
5 Front Squats (From The Floor)
10 Toes-To Bar
15/12 Cal Bike or 12/9 Cal Row or 200m Run
Round 1: 40% of 1RM
Round 2: 40% of 1RM
Round 3: 50% of 1RM
Round 4: 50% of 1RM
Round 5: 60% of 1RM
15 Wall Balls (20/14lb.)
15 American KB Swings 53/35
At the 5min. mark do 12 reps of everything.
At the 10min. mark do 9 reps of everything.
*Score is total reps
Just 1 modality today, BUT it is going to be a grinder!
100 Burpee Broad Jumps (4 feet)
Reverse Bear Crawl Back to Start Point.
Repeat until finished! Make sure to measure out a 4 foot line and make sure you hit it on every jump!
Today is a great day to take it to the beach or park and just measure out/eyeball 400-500ft and do all the burpee broad jumps and then reverse bear crawl back. Jumping in the water will feel so good after that!
Every 2 min x 10 Rounds
Round 1: 10 Cal Bike or 10 30ft Shuttle Sprints + 10 DB Box Step Overs (35/20lb)
Round 2: 10 Cal Row + 10 DB Lunges (35/20lb)
*alt each round
Rest 3 min
12 min to finish…
100 Wall Balls 20/14
*Every 2min. Complete a 200m Run
*Start with the 200m Run 🙂
Da Daily D:
20 DB Push Press 50/35lb
Max Pull-Ups in remaining time
Rest 1min. Repeat x 5 Rounds
Score is just the pull-ups or muscle ups
Full Body Aesthetics: Day 29 Cycle 3
New cycle starts next week! That means this week is a recovery week and there will only be 3 workouts posted MWF. Tues, Thurs, Saturday & Sunday are all rest days to give your body a little break and get you ready for next week to start fresh. If you do not want to rest those days you can make up past workouts you missed or work on you weaknesses/imbalances. For example do some extra sets on your weaker side, and focus on exercises you know are difficult for you but do lighter weights. These weeks it’s also great to get outside with you fitness and do some running, stand up paddling, surfing, biking, hiking or whatever else you’re interested in. Have fun!
Legs: “Big Booty Superset”
7 Banded Curtsy Lunge (right leg)
7 Single Leg RDL (right leg)
7 Banded Long Split Squats (right leg)
same for the left leg
Rest 90sec. After Each Set. Repeat For 4 Total Sets.
1min. of Max Rep Decline Push-Ups
1min. of Rest
Repeat For 4 Total Sets (8min.) *Goal is 100-150 reps
15-20 Straight Arm Lat Pull-Downs. Rest 90sec. Repeat For 4 Total Sets.
**Videos 1 and 3 in this link show great options for you.
15-20 L-Sit DB Shoulder Press
Rest 90sec. Repeat For 4 Total Sets.
1min. of Max Rep “Pull” Downs
1min. of Rest
Repeat For 4 Total Sets (8min.)
15-20 Chest Supported Curls (incline) Rest 60sec. Repeat For 4 Total Sets
12-15 HEAVY DB Russian Twists with a full stop on each side. Left + Right = 1 rep. Rest 60sec. Repeat For 4 Total Sets.