Strength & Conditioning:
70% x 3
80% x 3
90% x max reps
* In between sets, complete a 15-20 HEAVY anchored DB Sit-Ups.
Video Demo: https://www.youtube.com/watch?v=7HOeW1m684I
6 30ft Shuttle Runs or 6 Cal Assault Bike or 6 Cal Row
7 Power Clean and Jerks 135/95
8 Wall Balls 30/20lb
*If you get 8 Rounds you can stop early and record your time 🙂
Get as far as possible in 35min…
60 Air Squats
50 Abmat Sit-Ups
40 American KB Swings 53/35
30 KB Goblet Squats 53/35
* When you finish, go back through AGAIN with 12/9 Cals on the assault bike instead of the 200m Run.
Da Daily D:
With a Running Clock in 16 minutes…
Tabata DB Deadlifts
Tabata DB Push Press
Tabata Sit-Ups (anchored)
*1 minute Rest between exercises
Tabata = (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 4min. at each station and 32 total intervals.
Score is total number of reps completed in all intervals.
*Advanced is 50/35s and 70/50s just for the deadlifts
Full Body Aesthetics: Day 8 Cycle 5
Set 1) 3 reps @ 70% of 1RM
Set 2) 3 reps @ 80% of 1RM
Set 3) MAX unbroken reps @ 90% of 1RM
*Rest 2-3min. Between Sets
15-20 Landmine Cleavage Cutters. Rest 90sec. Repeat For 3 Total Sets.
8-10 Single Arm DB Bent Over Rows. Try and go HEAVY today. We rarely do the single arm version.
Rest 90sec. Repeat For 4 Total Sets.
12-15 DB Front Raises
Max Unbroken Set of Banded Pull-Aparts.
Rest 90sec. Repeat For 3 Total Sets.
3 Sets of Max Unbroken Banded Tricep Kickbacks. Rest 60sec. Between Sets.
10-12 Straight Bar Reverse Grip Barbell Curls. Rest 60sec. Repeat For 3 Total Sets.
Min. 1) 45sec. Plank
Min. 2) 45sec. of Max Weighted Seated Knee Tucks 10-15lbs. is all you need
*NO REST BETWEEN ROUNDS