18min. to get as far as possible….
5 Wall Balls (30/20lb)
6 Front Rack Lunges 95/65lbs.
7 Front Squats 115/75lbs.
8 Back Squats 135/95lbs.
After that max effort Deadlift, I wanted something fun with low reps to keep you moving… I also wanted something that complimented our posterior chain and core so each section has a slightly harder squat variation. It’s not really meant to be finished, so don’t worry about that last round of 8s. Just get as far as you can and try to keep a steady pace straight through today.
If you’re not super quick on TTB, then today is a great day to do toes to rings instead 🙂
A.) 20 min:
Find the heaviest 15 rep Hip Thrust (3 sec pause at the top)
Superset with max reps Banded Abductions or Fire Hydrants
B.) 40 min to finish:
5 Rounds of:
10 Hanging Knee Raises
10 Deficit KB Squat
6 Rounds of:
8 Oblique Hanging Knee Raises (4 each)
6 Heavy Reverse Lunges (3 each)
7 Rounds of:
7 DB Weighted Sit Ups
7 Barbell RDL (do a pulse at the bottom of each rep)
8 Rounds of:
8 GHD sit Ups or GHD Leg Lifts
8 Heavy Curtsy Lunges (HEAVY)
10/7 Cal Bike
10/7 Cal Row
30 Double Unders
Devil Press (45/30s)
*200m Run after each set
*I recommend using a 10-15lb. dumbbell
“Can you get 60 or more reps??”
Weighted Knee Raises:
Every Minute On The Minute Until You Fail….
Minute 1: 12 Burpees
Minute 2: 4 Double DB Snatches 45/30s
Minute 3: 12 Burpees
Minute 4: 5 Double DB Snatches 45/30s
Minute 5: 12 Burpees
Minute 6: 6 Double DB Snatches 45/30s
Minute 7: 12 Burpees
Minute 8: 7 Double DB Snatches 45/30s
Adding 1 Extra Double DB Snatch…. Until You Can No Longer Hang On… How far can you make it?! I’m thinking most of you will make it to 11-13 reps
RX+ is 15 burpees each time (which is very doable btw 🙂
Double DB Snatch:
“Optional” *Since part 1 may have taken you around 20min…
3 Sets of 12-15 Single Leg Deficit Calf Raises on each leg.
Rest 60sec. Between Sets.
100 DB Russian Twists 35/20lb.
Full Body Aesthetics Week 6 Day 38: