Strength & Conditioning:
For Time:
5 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats
4 Rounds of:
8 Bench Press (Heavy as Possible & climb if you can)
12 American KB Swings (53/35)
15 Wall Balls (20/14)
3 Rounds of:
30 KB Goblet Walking Lunges (53/35)
30 Burpees
2 Rounds of:
50 Sit Ups
100 Double Unders
1 Round of (pick 1):
-400m Farmer Carry
-50 Sand Bag Over the Shoulder (something heavy)
-25 Bar or Ring Muscle Ups
-40 Devils Press (40s/20s)
-1 Mile Run
-25 Man Makers (40s/20s)
Sweat:
Teams of 2. Only 1 person works at a time.
Every 7min. x 5 Rounds: (35min.)
Min. 1) 50 Cal Bike + Max Toes-To-Bar
Min. 2) 50 Cal Row + Max Front Rack Lunges 95/65lbs
Min. 3) 50 Cal Bike + Max Burpees
Min. 4) 50 Cal Row + Toes-To-Bar
Min. 5) 50 Cal Bike + Back Squats 95/65lbs.
ONLY work until the 6min. mark! Everyone is getting a 1min. rest before starting the next round at the 7min. mark.
*If for any reason you do not have a partner today, consider going solo at 30 cals for men and 20 for ladies.
Da Daily D:
For Time:
3 Rounds:
15 DB Bench Press 50/25s
15 Pull-Ups
immediately into;
100 Sit-Ups
immediately into;
3 Rounds:
15 DB Bench Press 50/25s
15 Pull-Ups
immediately into;
100 Sit-Ups
Full Body Aesthetics: Day 11 Cycle 5 Rest Day
Thursday’s and Sunday’s are rest days on this program. Make up a day you missed this week or do some conditioning.