Strength & Conditioning:
12/9 Cal Assault Bike Sprint or 8/6 Cal Row or 100m Run
8 Alt. DB Snatches 70/50
Max Toes-To-Bar or V-ups in remaining time
Rest 1min. x 5 Rounds
*Score is TTB/V-ups only
*I really want you to move quick! You should have about a minute on the TTB,/V-ups so if you don’t, scale a few things back.
*ADV is 10 Alt. DB Snatches
Bodywork:
All you need today is a pair of socks and a floor surface that slides!
3 Rounds:
20 Lateral Lunge Slides (right leg)
20 Lateral Lunge Slides (left leg)
20 Regular Lunge Slide (right)
20 Regular Lunge Slide (left)
20 Glute Bridge + Hamstring Curl Slides
20 Pike Up Slides
20 Alternating Flutter Kicks with a leg grab (L+R=1)
20 Mountain Climber Slides (L+R=1)
https://www.instagram.com/p/B-8p04snlsV/?igshid=am2mkobxme2b
LITERALLY about to knock your socks off today!! Go for 4 Rounds if you’re feeling extra motivated today! Or you can do a 20min. AMRAP and just keep going until the clock hits 20 🙂
Sweat:
0-18min.
4 Rounds:
400m Run
25 Wall Balls (20/14)
20-30min.
2 Rounds:
30 Single DB Front Squats (hold vertically)
60 Double Unders
30 DB Lunges (left+right= 2)
60 Double Unders
32-36min.
AMRAP:
5 Barbell Sit-Ups 45/35lb
8 Barbell Reverse Sit-Ups
*Only 1 for the Front Squat ands 2 for the lunges
Da Daily D:
EMOM x 16: (45/30lb)
Min. 1) Max reps of DB Floor Press (right arm only)
Min. 2) Max reps of DB Bent Over Row (right arm only)
Min. 3) Max reps of DB Floor Press (left arm only)
Min. 4) Max reps of DB Bent Over Row (left arm only)
*Start with your weaker arm here and just match those reps on the stronger side each round.
Rest 3-4min.
15min. AMRAP:
5 Pull-Ups
10 Push-Ups
15 Sit-Ups
20 Double Unders
Full Body Aesthetics: Day 2 Cycle 2
Leg/Chest/Back Superset:
10 Barbell Back Squat with a 30X0 Tempo
Immediately into;
10 Barbell Incline Bench Press
Immediately into;
Max Unbroken Wide Grip Pull-Ups
Rest 90sec. Repeat For 4 Total Sets (Make your first set more of a warm up set)
Shoulders:
“Bulletproof Shoulder Complex”
3 Sets of 12-15 Reps. Rest 90sec. Between Sets.
https://www.instagram.com/p/B_VVql2H2tN/?utm_source=ig_web_copy_link
Biceps:
4 Sets of Crossbody banded curls to failure. Stay on the same side until you fail. Do not alternate. Rest 60sec. After the second arm.
Triceps:
4 Sets:
Banded Pull-Downs with underhand grip. Stop about 2-3 reps short of failure.
Rest 60sec. After Each Set
Abs:
2 Rounds:
25 CrossBody Knee Taps (right)
25 Wood Chops (right)
25 CrossBody Knee Taps (left)
25 Wood Chops (left)
Rest 60sec. After 1st Round
CrossBody Knee Tap:
https://www.instagram.com/p/CAOn4PIHB22/?utm_source=ig_web_copy_link
WoodChop Demo:
https://www.youtube.com/watch?v=PfaAh__ptFk
In between each set complete 20 HEAVY Russian Twists 35/20lb DB or more. L + R = 1 Rep