Strength & Conditioning:
6-8 Bench Press 185+/100+
15 Wall Balls 20/14
200m Run
*Rest 1min. After Each Round
–Pick one–
5 Rounds:
30sec. Of Barbell Sit-Ups
30sec. Of Reverse Barbell Sit-Ups
30sec. REST
Or
3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. REST
Bodywork:
Part 1) Fun Conditioning Piece:
Like yesterday, but we have a new song and format!
Song: “Flower” by Moby
Every time the song says ‘bring Sally up’ you stand, and every time it says ‘bring Sally down’ you squat and hold until it says ‘bring Sally up’ again and so on.
Part 2) Full Body Circuit
3min. AMRAP:
4 Up Downs w/ a double shot
8 Crossbody Toe Touches (L+R=2)
12 Lateral Lunges (L+R=2)
Rest 1min. Repeat for 5 Total Rounds. (20min. Total)
Part 3) Core Burner
Accumulate 3min. of a “Hollow Hold
*Go as long you can on the first hold. Then keep chipping away at whatever is left with as little rest breaks as possible. Make it hurt! Have your phone stopwatch nearby so you can pause when/if you fail a set.
https://www.youtube.com/watch?v=6A2V9Bu80J4
Hollow Body Hold:
https://www.youtube.com/watch?v=g5t5LXOH4EI
CrossBody Toe Touches:
https://www.youtube.com/watch?v=4TcAE2UHFBM
Up Down w/ Double Shot: (first video)
Workout demo:
https://www.instagram.com/p/B_QrxPNHszD/?igshid=d6ii55i9182w
Sweat:
0-6min.
1 Round:
500m Row
25 Barbell Thrusters 45/35lb
15 Pull-Ups
6-12min.
3 Rounds:
20 Alt. DB Snatches 45/30lb
60 Double Unders
12-18min.
1 Round:
500m Row
25 Barbell Thrusters 45/35lb
15 Pull-Ups
18-24min.
3 Rounds:
20 Alt. DB Snatches 45/30lb
60 Double Unders
24-30min.
1 Round:
500m Row
25 Barbell Thrusters 45/35lb
15 Pull-Ups
If you want to beef it up a little, you can add weight to the thruster on the 2nd and 3rd rounds.
Da Daily D:
10min. EMOM: (both in the same min.)
8 DB Push Press 50/35s
8 Pull-Ups
Rest 2min.
10min. EMOM: (both in the same min.)
8 DB Front Squats 50/35s
8 Reverse Burpees
Need to make it easier? Drop to 7 or 6.
It’s 2 DBs, not 1 for both sections 🙂
Full Body Aesthetics: Day 23 Cycle 2
Legs:
15-20 Wide Stance Hack Squats (sliding against a wall)
Rest 90sec. Repeat for 4 Total Sets.
* I am sliding on a steel wall in this video, but any wall really does work fine with a towel or a soft t shirt.
https://www.instagram.com/p/CADbazQHEVM/?utm_source=ig_web_copy_link
Chest + Back Superset:
6-8 Heavy Flat DB Bench Press
6-8 Heavy Seal Rows
Rest 90sec. Repeat for 4 total sets.
https://www.youtube.com/watch?v=n3lUlCoxfhY
Shoulders:
3 Sets of Barbell Strict Press. As soon as you fail, do a “Push” Press until you fail again. Rest 90sec. Repeat for 4 Total Sets.
*On the strict press weight, shoot for a weight you can only get 6-8 reps with. Then you should get another 6-8 with the push press.
Biceps + Tricep Superset:
10-12 Alternating DB Curls (with turn on the way up)
15-20 Banded Tricep Extensions (push down)
Rest 60sec. Repeat for 4 Total Sets.
Curls:
https://www.youtube.com/watch?v=gPZX2vTQSYY
Banded Tricep Extensions:
https://www.youtube.com/watch?v=hD1e1GrhFMQ
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 front knee raises with no weight.
Here’s a demo:
https://www.instagram.com/p/B_XiGu5nKYJ/?utm_source=ig_web_copy_link
Few Notes:
1.) Go as heavy as you can on the Bench, but make sure it’s sustainable. Keep good form on those reps as well. Slower Controlled reps, then sprint the wall ball and run.
2.) Start with 8 reps and if you start to fail in the later rounds at around 6 that’s fine.
3.) OPTIONAL sprinter twist. Do (4) 50m shuttle sprints instead of the 200m run