Strength & Conditioning:
4-6 Weighted Chin-Ups (underhand)
Rest 2-3min. Repeat For 4 Total Sets
50 Kipping Pull-Ups
200 Double Unders
*ADV is NOT broken up. All 50 pull-ups, then all 100 push-ups, then all 200 dubs.
5 Plate Sit-Ups
5 Reverse Plate Sit-Ups
15/12 Cal Assault Bike
50 Double Unders
15/12 Cal Row
10 Rounds: “A Quick BURNer…”
10 Alt. DB Snatches 45/30lb.
Da Daily D:
Front Squats 70/50lb DB
Keep your feet TOGETHER. No space in between your feet.
Front Squat Demo:
This section will work the inside of your legs (Adductors) and you abs. Compliments the above workout very well 🙂
Move quick, but keep form priority:
Lateral Bodyweight Lunges (L+R= 2)
Seated Knee Tucks
Full Body Aesthetics WODs: Day 3 Cycle 6
Set 1) 5 reps @ 65% of 1RM
Set 2) 5 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 85% of 1RM
*Rest 2-3min. Between Sets
1min. of High Band Fly’s (right side)
1min. of High Band Fly’s (left side)
Rest 30sec. Repeat For 3 Total Sets.
12-15 Barbell Rows (Supinated Grip)
Rest 90sec. Repeat For 3 Total Sets.
15-20 Dumbbell or Kettlebell Shrugs
Rest 60sec. Repeat For 4 Total Sets.
Lee Priest Tricep Extensions (using a bar or bench). Go to failure on each set. Rest 60sec. and repeat for 4 Total Sets. Should be getting between 15-20 reps. Definitely prefer the barbell set-up if you can! One of my fav tricep movements I have ever done.
12-15 Alternating DB Bicep Curls.
Rest 60sec. Repeat for 3 Total Sets.
10 rounds For Time:
5 weighted plate sit-ups
5 reverse sit ups (holding plate in front of you for balance)
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.”