Strength & Conditioning:
1 minute of Wall-balls (20/14)
1 minute of SDHP (75/55)
1 minute of Box Jumps (20″)
1 minute of Push-press (75/55)
1 minute of Rowing (Calories)
–1 minute rest–
The weights are suppose to be light, so do not change them. If for any reason it’s even a little heavy for you, I want you to scale the weight to something you can move for almost the entire time.
The clock does not stop between stations. Make the most out of your favorite movements. Transfer time will be a factor today on your score.
The highest scores in the world are 500+ reps.
1.) Spend 20 min working on a skill of your choice
2.) 5000m Row at 50-60%
It’s up to YOU to make this one hard today!
Every 60sec. complete 1 Round of:
8 Skater Lunges (L+R=2)
12 Russian Twists (L+R=1)
Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges
6 Skater Lunges
9 Russian Twists (L+R=1)
and build as you go. That might also be a good scaled option for many of you.
Consider yourself a bodyweight ninja? You can try:
10 Skater Lunges
15 Russian Twists (L+R=1)
But that is gunna get ROUGH real quick!
35 min Partner AMRAP:
50 Cal Bike
50 Cal Row
100 Air Squats
*Can any team can get through 2 full rounds? Whoooweeee let’s gooooo!
We did pull-ups 2 days ago, but I really like the flow of this as is because it’s kind of like a triathlon murph. If you would like to swap those out you totally can! Depending on what you’ve done this week, you may want to choose — KB Swings, TTB, Wall Balls, or DB Snatches. I’m choosing these because I really need you to keep moving constantly. I don’t want any movements that are so hard that you lose that pace.
Have a weighted vest? Bring it today for a little extra suck 🙂
Da Daily D:
15 DB Bench Press 50/25s
15 DB Bench Press 50/25s
Full Body Aesthetics: Day 18 Cycle 2
Thursdays and Sundays are always rest days on this program but if you prefer to workout today you can do Friday’s workout today which is as follows:
8-10 Barbell Hip Thrusts (Heavy as possible) Rest 90sec. Repeat For 4 Total Sets
*Pause at the top of each rep for 1 full second.
8-10 Flat DB Bench Press with a 21X21 Tempo (2 sec on the way down, 1 sec hold at the bottom, 2 sec. on the way up, 1 sec. pause at the top)
10-12 Barbell Bent Over Rows (Supinated Grip) Rest 90sec. Repeat For 4 Total Sets.
20-30 Standing Lateral DB Raises. Rest 60sec. Repeat For 4 Total Sets.
*Use something pretty light here and keep form. Try not to swing around at all. I usually use between 10-15lb.
3 Sets of Barbell 21’s. Rest 90sec. Between Sets.
3 Sets of Feet Elevated Weighted Dips to Failure. Rest 90sec. Repeat For 3 Total Sets. Do 1 warm up set to failure as well with just bodyweight and then add weight for each of the 3 working sets. Not the same weight the entire time.
150 Figure 8 Clapping Sit-Up Flutter Kicks. Each clap is 1 rep! You have 7min. to get this done! Wherever you are at in 7min. is it!
CYCLE 2 (5 Weeks) Starts on 5/25/2020 and will require dumbbells, a pull-up bar, a barbell (with plates), and resistance band.
**Suggested that all new members start on 4/20