Strength & Conditioning:
200m Run or 15/12 Cal Row or 18/15 Burpees
Immediately into;
As many rounds as possible in remaining time of:
5 Pull-Ups
6 Push-Ups
7 Front Squats 95/65lbs.
Sweat:
5 Rounds:
Min. 1) Max Cal Row
Min. 2) Max Push Press 95/65lbs.
Min. 3) Max American KB Swings 70/53/35
Min. 4) Max Double Unders
Min. 5) Max SDHP’s 95/65lbs.
Min. 6) Max Sit-Ups
Min. 7) Rest
Goals:
Min. 1) 15-20 Cals
Min. 2) 10-20 reps
Min. 3) 15-25 reps
Min. 4) 60-75 reps
Min. 5) 10-15 reps
Min. 6) 20-25 reps
Min. 7) Rest
Da Daily D:
8-10 Standing Arnold Press (right arm)
8-10 Standing Arnold Press (left arm)
75 Double Unders
Rest 90sec. Between Sets
*Try to get the Double Unders Unbroken!
Standing Arnold Press Demo:
https://www.youtube.com/watch?v=fj-AG94-YRQ
Every 60sec. For 2 Rounds:
4 Double DB Snatches
4 Burpees
4 Air Squats
Immediately into;
Every 60sec. For 2 Rounds:
5 Double DB Snatches
5 Burpees
5 Air Squats
Immediately into;
Every 60sec. For 2 Rounds:
6 Double DB Snatches
6 Burpees
6 Air Squats
*Keep Adding 1 Rep Every 2 Rounds Until You Eventually Fail
https://www.youtube.com/watch?v=e_YxppBYXew
*I Suggest 35lbs for men and 20lbs for ladies here so that it is light enough to get through a bunch of rounds. However, if you’re strong, you can bump this up to even 50s for men and 30s for women. Just depends on your strength level. Ideally everyone will make it 10-12min
Full Body Aesthetics: Day 15 Cycle 7
Legs:
Back Squats
7 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 60sec. Between Sets
*Use a 20X0 Tempo.
*Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo
Chest:
3 sets of Incline Single DB Cleavage Cutter to FAILURE. Rest 90sec. Between Sets. *Shoot for a weight that gets you between 20-30 reps.
https://www.youtube.com/watch?v=cagEazwypNk
Back:
2 Position Landmine Row. 8-10 reps in each position on both sides. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=nej5wW1CWxI
Shoulder Superset:
15-20 Barbell Front Raises.
Immediately into;
20-30 Banded Pull-Aparts
Rest 90sec. Repeat For 3 Total Sets.
*Increase weight on the front raise each set and try to go heavy there.
Triceps:
15-20 Banded Overhead Extensions with a cable machine or band as shown. Rest 60sec. between sets. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=25_Y-oPMnPE
Biceps:
15-20 Banded External Curls with a 1sec. pause at the top of each rep. Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PVpgsGe1Ekc
Abs:
1min. of banded wood chops (left)
1min. of banded wood chops (right)
1min. Rest. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=qD0JGWyPUTU
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NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”
Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight and get as far as you can get. You only get 1 shot at this. The muscle soreness should be getting better from week 1. Dig Deep!! Proud of everyones number so far!