Strength & Conditioning:
“Cardio Wednesday!”
For Time:
400m run
120 Double-unders
400m run
100 Air Squats
400m run
80 Abmat Sit-Ups
400m run
60 Alt. DB Snatches 45/30lb
400m run
40 Toes-To-Bar
400m run
20 Handstand Push-Ups
400m run
Time Cap: 35min.
We go in and answer questions daily!
Booty Crew:
A.) 20 min AMRAP:
10 Heavy Deficit Hip Thrusts
8e Heavy Pistol to Bench
15 Single DB Banded Biceps Curl
B.) 20 min AMRAP:
12-15e Split Squats
12-15e B-Stance Barbell Deadlifts
15 Single DB Banded Overhead Triceps Extension
C.) 20 min: Burnout!
20e Skaters
20e Curtsy Lunges
20e Side lying Plate Abductions
Sweat:
(0-10min.)
5 Rounds:
10/7 Cal Assault Bike
10/7 Cal Row
30 Double Unders
(12-27min.)
10-9-8-7-6-5-4-3-2-1
Devil Press 45/30s
*200m Run after each set
(30-36min.)
Max Weighted Hanging Knee Raises
*I recommend using a 10-15lb. dumbbell
Part 2 is kind of a blood bath, so get ready to shoot for unbroken sets to finish under the time CAP 🙂
Part 3… “Can you get 60 or more reps??”
Daily D:
20-18-16-14-12-10-8-6-4-2
Double DB Hang Cleans
Alternating DB Reverse Lunges
DB Russian Twists
On the DB reverse lunges, it’s left + right = 2 reps!
On the DB Russian Twists, it’s left + right = 1 rep!
Weights:
Men – 45lbs.
Women – 30lbs.
Double DB Hang Clean Demo:
https://www.youtube.com/watch?v=MmcHmvGzEUQ
DB Russian Twist Demo:
https://www.youtube.com/watch?v=N5j0NbJvH4o
5min. of Max Effort Tricep Dips
*Weighted or just bodyweight
If you ever have questions about your routine or mixing programs together, be sure to join the Facebook Community here: