Strength & Conditioning:
As Many Rounds As Possible In 20min.
15/12 Cal Assault Bike or 12/9 Cal Row or Run to gas station driveway
10 Barbell or DB Bench Press (Barbell around 135/95 DBs 50/25s)
50 Double Unders
10 Pull-Ups
*Rest 90sec. After Each Round
21 Landmine Sit-Ups
21 DB Russian Twists 45/30lb.
Rest 60sec. Between Sets. Repeat For 3 Total Sets.
Landmine sit-ups are 7 on the right arm, 7 left, then 7 with both hands.
https://www.instagram.com/p/CCXFfFxHavL/?utm_source=ig_web_copy_link
DB Russian Twists are L+R= 1 rep
Bodywork:
“Twisted Steel & Sex Appeal”
2 Rounds For Time and Quality:
50 Elevated Heel Air Squats
50 Table Pull-Ups
50 Seated Knee To Chest
50 Glute Bridges
50 Fly Push-Ups
50 Chair Dips
Advanced athletes can do a 30X0 Tempo on everything. (Which means: 3sec. on the way down, 0sec. spent at the bottom, come up quick, and spend 0sec. at the top. Repeat. Essentially just the “lowering phase” is what matters most.
Another advanced option would be to do 3 rounds 🙂
Heel Elevated Air Squats: (You can use a book or anything around the house that will comfortably raise the heel)
https://www.youtube.com/watch?v=TarY6rZoouI
Fly Push-Ups Demo:
https://www.youtube.com/watch?v=xRtSYyo-3wg
Table Pull-Ups Demo:
https://www.youtube.com/watch?v=WBtRYAhdnBs
Seated Knee To Chest Demo:
https://www.youtube.com/watch?v=Myw3dRGi5L0
Chair Dips Demo:
https://www.youtube.com/watch?v=HCf97NPYeGY
Glute Bridge Demo:
https://www.youtube.com/watch?v=CGV3c-X53Bg
Sweat:
Get as far as possible in 35min…
4 Rounds:
400m Run
20 Close Stance DB Front Squats 50/35lb.
immediately into;
4 Rounds:
400m Run
20 DB Deadlifts 50/35s
RX+ is doable for a lot of you! use a 70/50lb DB for the Squat and 70/50s for the Deadlifts
Da Daily D:
10-9-8-7-6-5-4-3-2-1
DB Renegade Row R (50/35)
DB Renegade Row L
DB Push Press R
DB Push Press L
Toes to Bar
*You may use a 70/50 for the rows if you’re strong there and you have it available 🙂
Full Body Aesthetics: Day 31
Wide Stance Hack Squat using a wall
3 sets to failure. Rest 90sec. After Each Set
Demo:Â https://www.instagram.com/p/CADbazQHEVM/?utm_source=ig_web_copy_link
Chest:
3 sets of 12-15 Flat DB bench Press with a 30X0 Tempo.
Rest 90sec. After Each Set
Shoulder Superset:
12-15 Regular Standing DB Shoulder Press (DBs facing east west the entire time)
Immediately into;
Max Unbroken Banded Face Pulls
Rest 90sec. After Each Set. Repeat for 3 Total Sets.
Band Facepulls:
https://www.youtube.com/watch?v=h4YO9JzpQWo
Back:
10min. to complete 100 Strict Pull-Ups. You may switch grips at any time. At the 10min. Mark, wherever you are, you’re done. Something to work on if you can’t get it done in time. These come up a lot so you have plenty of time.
Triceps:
20-30 Banded Tricep Push Downs w/ pipe, broom, or equivalent
Rest 60sec. Repeat for 4 Total Sets.
https://www.youtube.com/watch?v=aTOiLN7ab40
Biceps:
DB Hammer Curls to failure (curling both DBs at the same time)
Rest 60sec. Repeat for 4 Total Sets.
Abs:
10-12 HEAVY DB Russian Twists with a full stop on each side (L+R=1 rep)
Rest 60sec. Repeat for 4 total sets.
Example with a full stop:
https://www.instagram.com/p/CAdjQN0netu/?utm_source=ig_web_copy_link
Calves:
50 Standing Calf Raises Holding your heaviest set of DBs
Immediately into;
50 Bodyweight Calf Raises
Rest 60sec. Repeat for 3 Total Sets. (ONLY 2 sets if you never do calves)
*A lot of you guys are very strong on bench so feel free to use 70s on DBs for ADV. You may also swap out the pull-ups for bent over rows if you like.
*Score is # of rounds completed