Strength & Conditioning:
Every 7min. x 5 Rounds:
Row 500m
Run
400m
1 Round Of “DT” (climbing)
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:
5 Rounds
1 min. Cal Row (Goal: 15/12+)
1 min. DB Bench Press 50/25s
1 min. Double Unders
1 min. Pull-Ups
1 min. rest
Rest 3 min
10 min ABS…
1 min Right Side Plank
1 min Sit-ups
1 min Left Side Plank
1 min Reverse sit-ups
1 min Plank
Immediately into;
50 DB Russian Twists (35/25lb.)
50 Seated Knee Tucks (10/5lbs.)
*Left + Right = 1 rep on the russian twists and here is the knee tuck demo: https://www.youtube.com/watch?v=OFiw8ZJHKcg
Da Daily D:
15min. to get as far as possible:
50-40-30-20-10
Double Unders
Sit-Ups
Immediately into;
10-20-30-40-50
Alt. DB Snatches 50/35lb.
Toes-To-Bar
Full Body Aesthetics: Day 23 Cycle 3
Legs:
10-12 Wide Stance Hack Squat using a wall
Immediately into;
10-12 Medial Quad Slides
Rest 90sec. Repeat for 3 Total Sets
Demo:Â https://www.instagram.com/p/CADbazQHEVM/?utm_source=ig_web_copy_link
Chest:
3 Sets of Max Effort Banded Fly’s
Rest 60sec. Repeat for 4 Total Sets
Demo:Â https://www.instagram.com/p/B_go4-XH8I7/?utm_source=ig_web_copy_link
Back:
15-20 Reps of Incline DB Rows
Rest 90sec. Repeat for 3 Total Sets.
Demo:Â https://www.youtube.com/watch?v=L_Z8jqKqQ58
Shoulders:
For Time:
100 Banded Face Pulls (Try a slightly harder grip than last time we did this. Or a stronger band)
https://www.youtube.com/watch?v=c4MhLhEM7Co
Tricep + Bicep Superset:
3 Rounds:
1min. of Standing DB Hammer Curls (2 DBs at the same time)
1min. of Flat Bench DB Skull Crushers (2 DBs at the same time)
1min. Rest
Abs:
100 DB Russian Twists (L+R=1)
*Shoot for a weigh that you can finish this in about 6-7min.
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Your goal is start at 155/105 on the first round and then add something each round. Eventually building up to the heaviest complex to can complete in the given time. Top Score 225/185?