In Teams of 2:
COMPLETE 1,000 REPS FOR TIME:
Wall Balls (20/14lbs.)
Rules of this workout:
1.) You can break it up into ANY rep scheme you like.
2.) You must use all of the movements (100 rep minimum for each). It does not have to be evenly spread, but they all must be eventually used. For example… You could do 100 reps on 3 movements and 700 reps on 1 of them. Probably not the fastest way though 😉
3.) ONLY 1 athlete can work at a time.
EXCITED to see times and strategies on this!
Time CAP: 40min
36min to finish…
20 American Kettlebell Swings (53/35lb.)
38 reps of “X”
Round 1: Push-ups
Round 2: Air Squats
Round 3: Toes to Bar
Round 4: Lunges
Round 5: Burpees
Max Single Arm Devil Press in remaining time…Workout is over when you reach 100 Single Arm Devil Presses. Weight: 50/35lb. Advanced: 70/50lb.
Full Body Aesthetics Day 48:
All the same movements as last week! Your goal is to just add 2.5-5% more weight to the bar and try and finish each section in the same amount of time. Remember, I do not want anyone finishing faster than 6min. or longer than 8min. If for any reason you went too heavy or too light last week, then use try to really get hit the right weights today! Hopefully you are all as excited about Saturdays as I am! This is by far my favorite day 🙂
REST 2-3min. AFTER EACH STATION
Day 1 of this 8 week cycle starts on 11/01/2021. It is recommended that everyone either start there or on this new mesocycle starting on 11/29/2021, as the percentages of the main lifts progress each week!
Warm up sets DO NOT count towards the reps listed above.
Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)