Strength & Conditioning:
A.) Shoulder Burn! (Coaches start 1/2 the class on dubs/burpee combo and other 1/2 on Push/Pull combo to allow space for jump roping)
0-5min.
100 Double Unders
20 Burpees
5-10min.
5 Push Jerks 135/95
10 Pull-ups
12-17min.
100 Double Unders
20 Burpees
17-22min.
5 Push Jerks 155/105
8 CTB Pull-ups
24-29min.
100 Double Unders
20 Burpees
29-34min.
5 Push Jerks 185/115
3 Muscle UPs
Bodywork:
“Butts and Guts Marathon”
8 Rounds:
1min. Plank
Immediately into 50 reps of “X”
Rest 1min.
Round 1: Glute Bridges
Round 2: Bodyweight Russian Twists (L+R= 1 rep)
Round 3: Fire Hydrants (50 left + 50 right)
Round 4: Clapping Flutter Kicks (each clap is 1 rep)
Round 5: Glute Bridges
Round 6: Bodyweight Russian Twists (L+R= 1 rep)
Round 7: Fire Hydrants (50 left + 50 right)
Round 8: Clapping Flutter Kicks (each clap is 1 rep)
1.) Do not rush the glute bridges. Bring your hips up and hold for a second before you come down (like in the video I linked)
2.) You can go faster on the fire hydrants, but still, don’t go crazy fast. And I know what you’re thinking… This movement looks “dumb.” I thought so too, but it works the side of your glutes like nothing else if bodyweight is all you’re working with. SO GET EXCITED about some damn fire hydrants 🙂
Fire Hydrant Demo:
https://www.youtube.com/watch?v=hpOpkgebjFI
Glute Bridge Demo:
https://www.youtube.com/watch?v=CGV3c-X53Bg
Flutter Kicks Demo:
https://www.youtube.com/watch?v=or7bn1zuImo
Sweat:
“Everyone LOVE’S a good chipper”
For Time:
18-16-14-12-10-8-6-4-2
Toes-To-Bar
Front Rack Lunges 95/65lb.
Bar Over Burpees
Front Squats
Box Jumps 24/20″
Russian KB Swings 70/53lb.
(Time CAP: 35min.)
Left+Right= 2 reps on the lunges
RX+ 115/75
Da Daily D:
AMRAP in 20 minutes:
Buy-In:
5 Rounds:
5 Devil Press 45/30s
10 Toes-To-Bar
In remaining time, AMRAP of:
30 Double Unders
10 Air Squats
5 Toes-To-Bar
Full Body Aesthetics: Day 9 Cycle 3
Legs/Chest:
10 Bulgarian Deadlifts on each leg
Immediately into;
15-20 Partial DB Cleavage Cutters
Rest 90sec. Repeat for 4 Total Sets
Bulgarian Deadlift Demo:
https://www.instagram.com/p/CBMwNZWHadm/?utm_source=ig_web_copy_link
Partial Cleavage Cutters:
https://www.youtube.com/watch?v=1s060xEkQX8
Back:
10-12 Single Arm Dumbbell Plank Row (incline position) on each arm. Rest 60sec. After the 2nd arm. Repeat for 4 Total Sets
https://www.youtube.com/watch?v=A9BMGtYbFgI
Shoulders:
3 Sets of Bent-Over Rear Delt Raises to failure. Rest 90sec. Between Sets.
*Use a weight that will get you in the 20-30 rep rang each set.
https://www.youtube.com/watch?v=zMRfQuGHnrg
Biceps:
12-15 Zottman curls. Rest 60 sec. Between Sets. Repeat for 4 Total Sets.
https://www.youtube.com/watch?v=L0REVLe-aQ4
Triceps:
12-15 Double DB Overhead Extensions. Rest 60sec. Between Sets. Repeat for 4 Total Sets.
*Try and keep the DBs together the whole time to achieve the best control during the reps.
https://www.youtube.com/watch?v=7EUiaRGShlI
Abs:
3 Rounds:
1min. of Banded Wood Chops (left)
1min. of Banded Wood Chops (right)
1min. of Weighted Seated Knee Tucks
(No rest between stations or rounds)
WoodChop Demo:
https://www.youtube.com/watch?v=PfaAh__ptFk
Weighted Seated Knee Tucks:
https://www.youtube.com/watch?v=OFiw8ZJHKcg
Little advanced today, but we haven’t done anything like this in a while! Notice that the pulling exercise gets harder and the push jerk weight goes up each time. Scale accordingly.
You may scale the pulling exercise to 10 pull-ups the whole time or elevated ring rows to save your hands a bit.
If you scale the jerk weight, just make sure you do something that keeps increasing. Add something each time.
Notice you get a 2min. REST after each jerk + pull section to change your weights etc..