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Jan 5, 2020

 by Ryan Webb
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MONDAY

SWEAT!

4min. of Rowing at (30sec HARD x 30sec EASY)

 

4min. AMRAP of this workout:

25 Push-Ups

50 TTB or Sit-Ups

Run 400m

75 Front Squats 75/55

150 Double Unders

 

4min. of Biking at (30sec HARD x 30sec EASY)

 

4min. of the AMRAP:

(Start where you left off)

 

4min. of Row Sprints (20sec HARD x 10sec EASY)

 

4min. of the AMRAP:

(Start where you left off)

 

4min. of Bike Sprints (20sec HARD x 10sec EASY)

1min. Rest Between Each Section

 

This is basically an Orange Theory style workout just FYI. Now... Imagine this every single day with different intervals on the cardio pieces. So ya, sweat is way cooler because we switch it up everyday.

 

:)

 

BUILD

Squat 3x5

DB Press 5x3 Do this one sitting on floor one arm at a time

 

15min. AMRAP:

10 Cal Row

10 Toes-To-Bar

 2 Cleans at 50% of 1RM

 

*Every 2 Rounds add 5% to the bar.

*So it goes like this:

- Round 1 and 2 is 50%

- Round 3 and 4 is 55%

- Round 5 and 6 is 60%... and so on...

 

TUESDAY

SWEAT!

 

15min. to finish...

7 Rounds:

200m Run

10 Back Squats (off the ground) 95/65

  5 Burpee to bar

 

Rest 4min.

 

15min. to get as far as possible...

10 SDHPs 95/65lb.

1 Round of "Tuesday"

9 SDHPs 95/65lb.

1 Round of "Tuesday"

8 SDHPs 95/65lb.

1 Round of "Tuesday"

... And so on... Subtracting 1 SDHP each round. Can you make it to 1?

**Tuesday is:

  10 Cal Assault Bike

  15 Ballslam (20/14lb.)

 

BUILD

 

Deadift 1x5

Floor press 5x5

 

15min. to finish...

7 Rounds:

200m Run

10 Back Squats (off the ground) 95/65

  5 Burpee Pull-ups

 

WEDNESDAY

 

SWEAT!/BUILD

 

Teams of 2: (Only 1 person works at a time)

30min. AMRAP:

100 Double Unders

100 Cals of Choice

80 Alt. DB Snatches 50/35s

80 Sit-Ups

60 DB Power Cleans 50/35s

60 Push-Ups

40 DB Russian Twists with your DB

40 DB Push Press 50/35s

For the russian twist, its left + right equals 1. I know it's a little heavy today, but it's a low number to split up, so try and stick it out and don't scale it. Keep your feet off the ground and make to touch the DB on the ground on BOTH sides !

 

THURSDAY

SWEAT!

 

(0-15min.)

3 Rounds:

25 Cal Row

25 Cal Assault Bike

25 DB Overhead Squats 45/35lb.

 

(15-30min.)

200m Single Arm Farmer Carry 70/53

100 Overhead Walking Lunges 55/35lb Plate

200m Single Arm Farmer Carry 70/53

 

(30-36min.)

90sec. Plank

90sec. of Reverse Sit-Ups

60sec. Plank

60sec. of Reverse Sit-Ups

30sec. Plank

30sec. of Reverse Sit-Ups

Finish any piece early and you get rest! On the planks, stay on your elbows and squeeze your glutes! That will help engage your lower abs :)

 

On the Overhead Walking Lunges, just stay in place. Each time your knee touches the ground, it's 1 rep.

 

BUILD

Press 5x3

front squat 5 x max (20)

 

15min. to try and finish...

10-9-8-7-6-5-4-3-2-1

Muscle Snatches 75/55lb.

Box Jumps (24/20")

immediately into;

10-9-8-7-6-5-4-3-2-1

Overhead Squats 95/65lb.

Toes-To-Bar

 

FRIDAY

SWEAT!

35min. to finish... (Solo, not team)

50 Cals of Choice

40 American KB Swings 53/35

30 Cals of Choice

20 American KB Swings 53/35

10 Cals of Choice

20 American KB Swings 53/35

30 Cals of Choice

40 American KB Swings 53/35

50 Cals of Choice

 

*10 Toes-To-Bar After EVERY station.

(So after you finish 50 cals, do 10 TTB, then after 40 KB Swings, do 10 more TTB, and so on...)

** 400m run = 15 cal

 

BUILD

 

Bench Press 5x3

Pause Deadlifts 3x5 get as heavy as u can with a 5 second hold.

Thruster Cardio Complex:

 

Every 4min. x 5 Rounds:

500m Row

5 Thrusters (Climbing)

 

*Climbing in weight to the heaviest #'s you can hit. Start at something pretty solid though. I'd say most can start with at least 135/95. If it's too easy, this will not be hard. Try and keep your rowing at good pace 1:45-1:50 for guys. 2:00-2:10 range for the gals.