Strength & Conditioning:
*The entire complex is 1 rep
*Do as many sets as time allows for
*Rest 90sec between sets
15 Snatches 75/55lb.
30 Double Unders
AMRAP in remaining time…
15 American KB Swings 70/53
15 Sit-Ups (Anchored on KB)
30 Double Unders
*Score is just rounds and reps completed on the second part. Gotta get there to put up a score 🙂
In Teams of 2!
Have a friend nearby or get them on FaceTime or Zoom! This is going to be a SUPER fun day!
5 Air Squats
6 Jumping Lunges
You must compete the entire round before your partner can go! You will both be doing 25 rounds each!
50 Wall Balls 20/14
50 Double Unders
50 Russian KB Swings 53/35
50 Sumo Deadlift High Pulls with KB
Rest 2min. then AMRAP 10min. in REVERSE.
Rest 3min. then AMRAP 15min. ORIGINAL format.
*Elbows to ear on the SDHPs!
Da Daily D:
Devil Press 45/30s
200m Run + 10 Devil Press
200m Run + 9 Devil Press
200m Run + 8 Devil Press
… All the way to 1 🙂
Full Body Aesthetics:
Day 17 is a rest day this is Friday (day 18) you can do it today or rest today and do it tomorrow.
10-12 DB Hack Squat against a wall or with foam roller (linked below). Rest 90sec. Repeat for 4 Total Sets.
Chest + Back Superset:
1min. of Incline Single DB Cleavage Cutters
1min. of Regular Pull-Ups (wide grip)
90sec. Rest. Repeat for 3 Total Sets
Bicep Tricep SuperSet:
2 Rounds with no rest between:
30sec. of Banded Tricep Pulldowns w/ Pipe or Broomstick
30sec. DB Bicep Isometric hold at 90 degrees (1 DB in each hand held in the hammer position)
*That’s 1 set. No rest 1min. and repeat for 3 total sets.
Max DB Front Raises
Max Banded Pull Aparts (Palms Up versus down like we usually do)
Rest 90sec. Repeat for 3 Total Sets
100 Seated DB Calf Raises
*Go at a pace that keeps good form and go slower if you only have very light weights. If you never lift calves, then maybe only do 50 of these because you will get SUPER sore.
Seated DB Calf Raises
Single DB Cleavage Cutters: (Same, but with a 30 degree incline)