4/12


Apr 12, 2020

 by Ryan Webb
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MONDAY

InTheGym

EMOM X 10MIN

Odd: 15/12 Cal Row

Even: Max DB Bench Press 45/25

EMOM X 10MIN

Odd: 15/12 Cal Assault Bike

Even: Max Power Cleans 135/95

EMOM X 10MIN

Odd: 15/12 Cal Ski Erg

Even: Max Alternating DB Snatch 50/35lb

 

AT Home

A.

3min. AMRAP:

400m Row

10 DB Bench Press 50/25s

in remaining time...

Max Anchored Sit-Ups

 

Rest 1min.

 

Repeat for 4 total rounds (16min.)

B.

EMOM for as long as possible...

4 DB Power Cleans 45/30s

4 DB Front Squats

4 DB Push Jerks

**Stop at 20min. regardless

 

TUESDAY

InTheGym

EMOM

5 Deadlifts (60% of your max)

10 Kipping Pull-Ups (15 if you are advanced)

Rest 5min

10min. of MAX Cals on the Assault Bike, Row, or Ski. (Pick 1)

Rest 5min

4 SETS

10-12 reps of Barbell Bicep Curls

10-12 reps of DB Tricep Skull Crushers

Something challenging

 

AtHome

A.For Time:

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

thruster

Devil Press 45/30s

B.20min. AMRAP of this workout:

5 Push-Ups

10 Sit-Ups

15 burpees

25 DB Front Squats 

30 single Unders

use DB or anything (heavyish) for thrusters really. No DBs for A, do squat jumps and burpees

 

WEDNESDAY

InTheGym

5 ROUNDS

1min. of Thrusters 95/65

1min. of Toes-To-Bar

1min. Rest

Rest 5min. (Including the 1min.)

EVERY 5MIN X 5 ROUNDS

10 DB bent over row (each arm)

100 double unders

20 heavy Russian KB swings #100/70lbs+

If you have time….

3 ROUNDS

Weighted planks with a 45/35lb plate on your back

1min. on by 1min. off

AT HOME

A.18min. to finish...

50-40-30-20-10

Front Rack Lunges 75/55

American KB Swings 53/35

*1 10m bear crawl after each set (5 total)

10m is about 14 paces

B.

For Time:

7 Rounds:

10 Alt. DB Snatches 

30 Double Unders

 

immediately into;

 

5 Rounds:

10 Burpee Deadlifts 

15 reverse sit up

Little nastier than it seems ;)

 

Thursday

InTheGym

Every 5 min x 5

30 Cal Bike

3 Front Squats 80+% effort for all sets (try and climb to a 3RM)

Rest as much as needed…

10 ROUNDS

10 Push-Ups (Advanced: Ring push-ups)

10 GHD Sit-Up

 

AtHome

20min. EMOM:

8 Alt. DB Lunges 45/30s

12 Air Squats

 

Rest 3min.

 

20min.to get as far as possible...

20 Single Arm DB Swings 45/30lb

10 Toes-To-Bar

*Switch Arms Every 10 Reps on the Swings

Section 1 - You may be able to handle 10 lunges and 10 Air Squats? Mess around a little as you warm up and see what feels best for you. Looking for 30-40sec to finish.

 

Section 2: DB Swings are like a KB Swing. Just grab the handle and swing to eye level. Feeling light? Then use 2 DBs and make it harder, but switch to 15 reps.

 

Friday

InTheGym

20MIN. EMOM

Odd 1 Legless Rope Climb (from the floor, sitting)

“L-Sit” if possible

Even 3 Jerks (from the ground)

*Heavy as possible

Rest as needed

14MIN. EMOM

Odd 5 Bench Press

(Heavy as possible) 225/135+

Even 10 Weighted Chin-Ups

(if you can’t do weighted, strict is fine)

*Remember Chin-Ups is underhand grip

AtHome

A.For Time:

50-40-30-20-10

DB Hang Snatch 50/35lb

Double Unders

Sit-Ups (with feet anchored on DB)

B.10min. EMOM: (both in the same min.)

8 DB Push Press 50/35s

8 DB bent rows

 

Rest 2min.

 

10min. EMOM: (both in the same min.)

8 DB Front Squats 50/35s

8 Burpees

You can definitely make this harder or easier. I think a lot of people can actually do 10s on everything, but even 9 would make it quite a bit harder.

 

Need to make it easier? Drop to 7 or 6.

 

It's 2 DBs, not 1 for both sections :)