Strength & Conditioning:
In Teams of 2…
30 Rounds (15 Each)
“I go, you go style”
6 Wall Balls (20/14lb.)
6 Alt. DB Snatches (70/50lb.)
RX+ 30/20lb. Ball
Time CAP: 40min.
BUT if your team is super fast, then maybe just run it all the way to the time cap for max rounds? Get a little extra work in and see how many rounds you can get.
**If this for any reason takes you LONGER than a minute per round (each), shorten the run a little bit or consider dropping the reps to 4 or 5.
Teams of 2:
35min. to finish…
90 Back Squats 95/65
70 Push Press 95/65
50 Front Squats 135/95
30 Push Press 135/95
*10 Toes-To-Bar (each) after EVERY station.
*So after 100 cals, you both do 10 TTB and start the back squats. After you finish the back squats, you do 10 more TTB each… Then 80 cals.. 10 TTB each.. 70 Push press.. 10 TTB each… And so on..
*You may use ANY cardio piece in the gym for the cardio. Break it up however you think will get you to finish the fastest 🙂
*Keep the weight light the whole time like 95/65 or beef it up like above… Or you’re welcome to start even heavier and beef it up even more than prescribed if you like. Whatever makes it fun for you and your partner!
Da Daily D:
EMOM x 20min.
Min. 1) Max Glute Bridge DB Floor Press 45/25s+
Min. 2) Max Chin-Ups (underhand grip)
Min. 3) Max Double Unders
Min. 4) Rest
*If you can, do strict chin-ups
Glute Bridge Floor Press Demo:
Full Body Aesthetics: Day 6 Cycle 6
7min. of Barbell Back Rack Lunges
7min. of Incline Barbell Bench Press
7min. of Single Arm DB Rows
*Pick a number and keep switching sides the whole time. I suggest 5-7 reps
7min. of Leaning Lateral DB Raises
*Pick a number and keep switching sides the whole time. I suggest 6-10 reps
7min. of Banded Tricep “Push” downs
7min. of Barbell Bicep Curls
*Just need the barbell today. Definitely do not need anymore weight than that.
7min. of Weighted Hanging Knee Raises
No matter what, your goal is to lift MORE TOTAL weight than you lifted on the previous week.
For the weight, pick something that you can do 6-8 reps with continuously the entire time with short rest breaks (10-20sec.) unless I specified something different.
REST 2-3min. AFTER EACH STATION
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.”