Strength & Conditioning:
Wanted to try something new on Thursday’s and see how people feel about it. Technically, we should all be taking 2 days off of heavy weights per week, so I wanted to try making Thursday’s a more “cardio/aesthetics” specific kinda day. So… Here’s what’s on the menu today:
(0-12min.)
4 Rounds:
150m Run or Row
20 Plate Sit Ups 45/25
50 Double Unders
15 Russian KB Swings 70/53lb.
(12-17min.)
5min. AMRAP:
8 Single DB Bicep Curls
8 Single DB Tricep Extensions
(18-30min.)
150m Run or Row
20 Plate Reverse Sit Ups 45/25
50 Double Unders
15 Russian KB Swings 70/53lb.
(30-35min.)
5min. AMRAP:
10 Lying Oblique Crunches (right)
10 Bodyweight Seated Knee Tucks
10 Lying Oblique Crunches (left)
10 Bodyweight Seated Knee Tucks
Sweat:
10 Pull-Ups
20 Wall Balls (20/14lb.)
10 Pull-Ups
30 Double Unders
20 Wall Balls (20/14lb.)
10 Pull-Ups
40 Push-Ups
30 Double Unders
20 Wall Balls (20/14lb.)
10 Pull-Ups
50 Front Rack Lunges (75/55lb bar)
40 Push-Ups
30 Double Unders
20 Wall Balls (20/14lb.)
10 Pull-Ups
60 Cals of Choice
50 Front Rack Lunges (75/55lb bar)
40 Push-Ups
30 Double Unders
20 Wall Balls (20/14lb.)
10 Pull-Ups
Daily D:
10min. to get as far as possible…
3-6-9-12-15….
DB Squat Clean thruster 35/20s
*30 Double Unders after each set
Rest 3min.
10min. to get as far as possible…
3-6-9-12-15…
Renegade Row + DB Deadlift 35/20s
*100m Run after each set
I also love the idea of that 100m Run being like a 4x20m Shuttle Sprint if you wanna switch it up!
Seated Knee Tucks:
https://www.youtube.com/watch?v=09UyhjFuiy0
Lying Oblique Crunches:
https://www.youtube.com/watch?v=6pAbY3muxoE
Single DB Bicep Curls:
https://www.youtube.com/watch?v=Fi2FhYZnC5A
Single DB Tricep Extensions:
https://www.youtube.com/watch?v=ERVu9ZNhrSA