Strength & Conditioning:
Accumulator style!
No rest between sections! So a new movement gets added to the list each round. These are always super fun challenges with a great rep scheme that keeps you moving. Can you finish this one in under 35min!?
10 Pull-Ups
20 Cal Bike, Row, or 30ft Shuttle Runs (don’t use the assault bike please, it’s SOLD)
10 Pull-Ups
30 Sit-Ups
20 Cals or Runs
10 Pull-Ups
40 DB Snatches (50/35)
30 Sit-Ups
20 Cals or Runs
10 Pull-Ups
50 Russian KB Swing (70/53lb.)
40 DB Snatches (50/35)
30 Sit-Ups
20 Cals or Runs
10 Pull-Ups
60 Single DB Thrusters
50 Russian KB Swing (70/53lb.)
40 DB Snatch (50/35)
30 Sit-Ups
20 Cals or Run
10 Pull-Ups
Single DB Thruster Demo:
Sweat:
ALL 3 sections below may be broken up ANY way you like! So, just creating a strategy for yourself today is going to be half the fun 🙂
10min. to try and finish…
100 Wall Balls (20/14lbs.)
100 SDHP’s (75/55lbs.)
10min. to try and finish…
100 Barbell Push Press (75/55lbs.)
100 American KB Swings (53/35lb.)
10min. to try and finish…
55 Cal Assault Bike
55 Cal Row
*Rest 3min. Between Each section.
Daily D:
20min. EMOM:
Min. 1) 1min. Plank
Min. 2) 15 Toes-To-Bar
Min. 3) Max Alt. DB Lunges 50/35lb.
Min. 4) Rest
Advanced: Add 1-2 more rounds
Full Body Aesthetics Day 11 Cycle 9:
Legs:
6-8 Bulgarian Deadlifts on each leg
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template Below For This Movement
https://www.youtube.com/watch?v=qMGQYZL7DnU
Chest:
Max Effort Set of Decline Weighted Push-Ups
Rest 90sec. Repeat For 4 Total Sets.
*The video shows bodyweight. If you can do more than 25 reps, throw a plate on your back. 10-25lbs. is usually all you need.
https://www.youtube.com/watch?v=9NmmjDHBDJY
Back:
2 Rounds: (8min. Total)
1min. of Max Strict Pull-Ups
1min. of REST
1min. of Max Chin-Ups (underhand grip)
1min. of Rest
Shoulders:
10-12 Landmine Bent Over Lateral Raises
Rest 90sec. Repeat For 3 Total Sets.
*You may be strong enough to add weight
https://www.youtube.com/watch?v=0ONVinOc9XY
Triceps:
10-12 Reverse Grip Barbell Skull Crushers
Rest 90sec. Repeat For 3 Total Sets.
*Notice the hand position in the video. If for any reason you can not perform this movement, a regular grip is fine.
https://www.youtube.com/watch?v=UlO6PAsNrFM
Biceps:
10-12 Supinated DB Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ZG7wZqEScTs
Abs:
8-10 Barbell Ab Rollouts
Rest 60sec. Repeat For 4 Total Sets
https://www.youtube.com/watch?v=WTJEESE8Hhg
*DOUBLE PROGRESSION MODEL
The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 3 x 8 x 100lbs.
and so on….
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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.”
The choice is yours 🙂
Feeling extra motivated??? You can shoot for 95/65lbs. to beef it up a little.