Strength & Conditioning:
A.) 30min. Running Clock…
400m Run
10 Deadlifts
*Pull options of choice (pick 1 below)
** Rest 90sec. After Each Round
Pull Options:
1.) 10 Strict Pull-Ups
2.) 5 Muscle Ups
3.) 15 Kipping Pull-Ups
4.) 10 Towel Pull Ups
Bodywork:
For Time:
20 Toes-To-Hands
40 Shoulder Taps
20 Toes-To-Hands
60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands
80 Air Squats
60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands
100 Chair Dips
80 Air Squats
60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands
Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 20min??
Shoulder Taps Demo: (Left+Right= 2 reps)
https://www.youtube.com/watch?v=gWHQpMUd7vw
Sweat:
10min. to get as far as possible…
10-20-30-40-50
Front Rack DB Step Ups 35/20s+
20-40-60-80-100
Double Unders
Rest 3min.
10 min. to finish…
75 KB Squat Cleans 53/35lb.
*5 burpees every min on the min
**start with burpees
Rest 3min.
10 min. amrap:
10 Lateral Barbell Lunges 45/35lb
1 min plank of choice
15 “T-Bag” squats
1 min plank of choice
On the Front Rack DB Step-Ups, you stay on the same leg the whole time and split the reps. 5 and 5, then 10 and 10, and so on…
https://www.youtube.com/watch?v=DTtLX6_YrKI
Section 2:
KB Squat Cleans:
https://www.youtube.com/watch?v=-MYv8g4g9fI
Section 3:
Left + Right on the lunges is 2 reps.
T-Bag Squat
https://www.youtube.com/watch?v=7KEKw4KQrc0
Da Daily D:
“Beat the Cards Dumbbell Challenge” (45/30)
Hearts – Push Press
Spades – Reverse Lunge
Clubs – Single Arm Renegade Rows Diamonds – Goblet Squat (with 1 DB) Jack – DB Power Cleans x 10
Queen – Snatch x 10 each arm
King – One Handed Swings x 10 each arm Ace – Turkish Get Up x 1 each arm
Joker (optional) – 1 Minute Rest
A fun way to randomize your workout and keep them interesting. Remove all the numbered cards from 2-5. Next shuffle the deck and turn over the top card. Depending on the number and suit you will perform that exercise for a certain amount of reps. Work your way through the full deck of cards as quickly as possible
Full Body Aesthetics:
Day 29 Cycle 2 Recovery week there will only be 4 workouts posted this week, take more rest days or make up days you’ve missed from past weeks.
Leg Superset:
4 Sets:
20 Landmine Lunge on each leg
Immediately into;
10 Landmine Curtsy Lunges on each leg
Rest 90sec. Between Sets
https://www.instagram.com/p/CByGrVLnT6Q/
Chest:
4 Sets:
15-20 Flat DB “Partial Cleavage Cutters
Rest 90sec. Between Sets.
https://www.youtube.com/watch?v=1s060xEkQX8
Back:
4 Sets:
15-20 Barbell Rows with regular grip
Rest 90sec. between sets
https://www.youtube.com/watch?v=GV-37GQvUgU
Shoulders:
(*Shoot for 5-10lb. heavier than last week)
15 Single DB Upright Rows on each arm. Rest 60sec. After the 2nd arm. Repeat for 4 Total Sets.
https://www.youtube.com/watch?v=0PpUdCGUDWU
Triceps:
4 Sets:
Max Unbroken Reps of “feet elevated” Tricep Dips off the floor.
Rest 60sec. Between Sets
*These attack the peak of your tricep! Gets spicy quick!
https://www.instagram.com/p/B_I51ZYHHeq/?utm_source=ig_web_copy_link
Biceps:
3 Sets of Barbell 21’s. You made add weight if you can. Watch the video if you’re unfamiliar with 21’s. Rest 60sec. Between Sets
https://www.youtube.com/watch?v=JikeJbjfVio
Abs:
100 Weight Hanging Knee Raises
*Every time you have to drop off the bar, complete 10 DB Russian Twists with a 35lb. DB for men and 25lb. for women. Left+Right = 1 rep.
*Time CAP is 10min. Use a 10lb. DB for men and 5 for women on the raises.
https://www.instagram.com/p/B-KZd2XKAr7/
B.) Extra Credit:
Weighted Planks with a partner
3-4 Rounds:
1min. Plank with 45/35lb Plate
1min. Rest