Copyright © 2024 The Grove Fitness | Powered By 
MONDAY
In The Gym
Every 4 min x 5
10 Back rack lunges
10 Hip Thrusts below.
16min. EMOM:
Min. 1) 15/12 Cal
Min. 2) 20 Ballslam
Min. 3) Max Effort Pull-Ups
Min. 4) Rest
AtHome
A.
5min. Running Clock...
100 Double Unders
25 DB Deadlifts 50/35s
Max Sit-Ups in remaining time
Rest 90sec. Repeat 4 times total
B.
Every 2min. x 10 Rounds:
5 Burpees
10 Push-Ups
15 Sit-Ups
20 Air Squats
So SPRINT each round and try to finish fast!
Can you keep pace? Can you actually get faster!?
SexyBod
Legs: 1min. of DB Deadlifts with a 20X0 Tempo
Rest 1min. After Each Set. Repeat for 3 Total Sets
Chest + Back Superset:
2 Sets of:
15 Neutral Grip Floor Press
15 Strict Regular Grip Pull-Ups
immediately into;
2 Sets of:
10 Neutral Grip Floor Press
10 Strict Regular Grip Pull-Ups
immediately into;
2 Sets of:
5 Neutral Grip Floor Press
5 Strict Regular Grip Pull-Ups
Shoulders: 1min. of Neutral Grip DB Shoulder Press (If you start to fail, go into a push press)
Rest 1min. After Each Set. Repeat for 3 Total Sets
Biceps + Triceps Superset:
4 Sets: (Nice controlled movement)
1min. of Max Reps Bicep Curls (Holding 1 DB sideways)
immediately into;
1min. of Max Reps Skull Crushers (Holding 1 DB sideways)
Rest 1min.
Abs:
2min. Running Clock…
1min. Plank on your hands
immediately into;
Max Sit-Ups in remaining time
Rest 15sec.
Repeat for 4 Total Rounds
Tuesday
InTheGym
Clean and Jerk Cardio Complex:
Every 2min. x 10 Rounds:
10/7 Calorie Assault Bike
2 Power Clean and Jerks
*Climbing in weight to the heaviest #'s you can hit.
Metcon
Metcon (Time)
2 Rounds For Time:
50 Push Jerks 95/65
25 Toes-To-Bar
*EMOM complete 4 Burpees!
*Start with Burpees
*You must finish all 50 jerks before going to the TTB.
*LOCK OUT your reps and HOLD it for a split second before you bring the bar down.
AtHome
A.
Complete in any order or rep scheme:
For Time:
100 DB Push Press 45/30s
100 Push-Ups (hands in DBs)
100 Pull-Ups
100 Air Squats
Break it up however you want! If you want to do strict pull-ups, then cut it to 50 reps.
B.
5min. of Chair Step-Ups
4min. of Up-Downs with a Double Shot
3min. of Chair Dips
2min. of Russian Twists
1min. of Sliding Pike
Rest 1min.
5min. of Chair Step-Ups
4min. of Up-Downs with a Double Shot
3min. of Chair Dips
2min. of Russian Twists
1min. of Sliding Pike
SexyBod
Legs: 10 Lateral Lunge on each leg (20 total) *Add a tempo here if you only have light weights
immediately into;
1min. Burnout of Banded Good Mornings
Rest 1min. Repeat for 3 sets
Chest: Incline Banded Fly’s (Anchor the bands low versus at shoulder level)
3 Sets to Max Effort
immediately into;
Max set of unbroken Push-Ups
Rest 1min. Repeat for 3 sets
Back: Seal Rows 3 sets of 15-20 Reps
Rest 90sec. Repeat for 3 sets
Shoulders: DB Front Lateral Raise
immediately into;
Banded Upright Rows to Failure
Rest 1min. Repeat for 3 sets
Biceps: Banded 30’s w/ Reverse Grip (3x30) *10 from bottom to 90 degrees, 10 from top to 90 degrees, and 10 full reps. Increase time under tension if it’s too easy.
Rest 1min. Repeat for 3 sets
Triceps: Banded Overhead extension with pipe or broom
3 sets to failure
Rest 1min. After Each Set
Abs: Tabata DB Russian Twists
20sec. of work by 10sec. of rest x 8 Rounds Straight. (4min. Total)
Tricep Demo:
https://www.youtube.com/watch?v=25_Y-oPMnPE
Seal Row:
https://www.youtube.com/watch?v=V3zNO3jCJTE
Lateral Lunge:
https://www.youtube.com/watch?v=MAth8MhT6D8
WEDNESDAY
InTheGym
5 Rounds
6-8 Close Grip Bench Press (Superset)
Close grip is "Shoulder width." Lay down, put your arms straight up and grab the bar. Then bring it in about a 1-2 finger space. That's it. Nothing more. Nothing less.
After your set go immediately to the deadlift...
6-8 Deadlift (Superset )
with your feet on a 55lb plate or 2-3" Deficit.
3 second descent! No fast reps today.
After this go immediately to the row...
2min. Row For Max Meters
After you complete the row
REST 2min. and complete the entire superset 4 more times.
AtHome
A.
20min. EMOM:
Min. 1) 1min. Plank
Min. 2) 15 Toes-To-Bar
Min. 3) Max Alt. DB Lunges 50/35lb.
Min. 4) Rest
B.
30min. to finish...
100 Shoulder Taps (L+R=2)
5 Wall Walks
100 Elevated Glute Bridges
5 Wall Walks
100 Lateral Lunges (L+R=2)
5 Wall Walks
100 Shoot Throughs
5 Wall Walks
I don't think it's possible to finish this one but... Let's see! How far can you get!?
**You may scale this to 2 or 3 walk walks if those are really tough for you.
Lateral Lunges:
https://www.youtube.com/watch?v=un7_xGyCRwU
Shoot Throughs: (Video 3)*You will most likely be using 2 chairs
https://www.instagram.com/p/B_DtsbpFJrG/?utm_source=ig_web_copy_link
Elevated Hip Bridges:
https://www.youtube.com/watch?v=W40lKusGGRQ
Wall Walks:
https://www.youtube.com/watch?v=c5DrKyP6VZM
SexyBod
Legs: DB Spilt Squats (3x10 on ea. leg)*5% more than day 1
Superset with;
Banded adductors (inner thigh) to failure (20 rep range on tension)
Rest 90sec. Repeat for 3 total sets.
Chest: Banded Flat DB Chest Press (3 x 15-20 reps)
Really Stack those bands and make this nasty. If you have access to add hanging KB’s to an actual barbell, do that. Will post a video link for both below. Rest 90sec After each set.
Back: Single Arm High Row (lying)
3x Max reps on ea. arm
Rest 60sec After each set.
*Have a barbell? Superset with 15-20 reps of barbell row
Shoulders: Arnold Press (3x10. Both DBs pressing at the same time) *Shoot for 5% more than Day 1
Biceps + Triceps Superset:
Max reps of Underhand Grip Tricep Pull-downs with pipe or broom stick (max reps)
immediately into;
Max Single DB Bicep Curls (hand on the side in a somewhat hammer position) *Shoot for 25-30 reps here. So a lighter DB today
Rest 90sec. After Each Set
Calves instead of Abs today: Standing DB Cal Raises. 100 reps for quality, but still at a good pace. Pause at the top of each rep for a slight sec. Heavy as you can, but be realistic. If you never do these, keep it light. Should take about 7-10min if you do it right.
Underhand grip Tricep ext:
https://www.youtube.com/watch?v=hbXUt-YYrPw
Single DB Bicep Curl: (2nd video)
https://www.instagram.com/p/B-2Gp3SHvDB/?utm_source=ig_web_copy_link
Single Arm High Row: (1st video but with 1 arm)
https://www.instagram.com/p/B_fcn4JnBAQ/?utm_source=ig_web_copy_link
Chest demo:
https://www.instagram.com/p/B_jBkHbHmo-/?igshid=1fpex3dv2w3jf
THURSDAY
InTheGym
Build up to a heavy 3 Position Power Snatch
then
5 rounds
3min. AMRAP:
3 Hang Power Cleans 135/95
6 Push-Ups
9 Air Squats
*Rest 1min.
*Start where you left off for each new AMRAP
AtHome
20min. Running Clock...
30sec. of Plank
immediately into;
30sec. of Max Toe Taps (To a 12" Height)
**Continue until you reach 200 Toe Taps (L+R=2 reps)
Go immediately into;
30sec. of Plank
immediately into;
30sec. of Max Squat Jacks
**Continue until you reach 100 Squat Jacks
Go immediately into;
30sec. of Plank
immediately into;
30sec. of Reverse Burpees
**Continue until you reach 50 Reverse Burpees
To be clear, the first 30 seconds of EVERY minute is a plank. The next 30 seconds is max reps working towards finishing the toe taps, squat jacks, or reverse burpees.
If you can no longer hang onto the 30sec. of regular plank, you may switch to a side plank.
Reverse Burpee:
https://www.youtube.com/watch?v=Pr6u1DINwYU
Squat Jacks:
https://www.youtube.com/watch?v=iV__X3Zddxs
SexyBod
Legs: 1min. Heel Elevated DB Goblet Squats with a 40X0 Tempo (*5% more than day 2)
immediately into;
1min. of Banded Hip Thrust with a dumbbell for extra resistance.
Rest 90sec. Repeat for 3 Total Sets
Chest: Single Dumbbell Cleavage Cutter (3 x Max reps) Rest 90sec. After Each Set.
*Looking for some bigger burnout kinda reps. I had a 70lb. DB for this and was getting 25-30 reps each time.
Back: Banded Pull-Down (3 x Failure with a 30X0 Tempo) Rest 90sec. After Each Set
Shoulders: Bulletproof Shoulder Complex (3x10-12) Rest 90sec. After Each Set.
*Shoot for something slightly heavier than day 5
Biceps: Banded Single Arm Preacher Curl (3x Max Reps) Rest 60sec. After Each Set
Triceps: Chair or Bench Dips (3 x 12-15) Rest 60sec. After Each Set
*Throw some plates or a DB on your waste and add a 30X0 Tempo.
Abs: DB Overhead Sit-Ups (3 x Max Reps) Rest 60sec. After Each Set
*Use 5-10% more than Day 2
Hip Thrust Demo:
https://www.youtube.com/watch?v=e8NG4cXZnEA
Preacher Curl Band Demo:
https://www.youtube.com/watch?v=CZNhc5S7FDA
Single Dumbbell Cleavage Cutter:
https://www.youtube.com/watch?v=SvjimXFEZgE
Banded pull-down demo:
https://www.instagram.com/p/B_QPNfml2SZ/?igshid=arkxbzkapilb
Bulletproof shoulder complex:
https://www.instagram.com/p/B_VVql2H2tN/?igshid=iuuccs1pi3i
FRIDAY
InTheGym
Every 2min. x 3 Rounds:
10 Pull-Ups
3 Thrusters (climbing)
immediately into;
Every 2min. x 3 Rounds:
8 Chest-To-Bar Pull-Ups
2 Thrusters (climbing)
Every 2min. x 4 Rounds:
3 Muscle Ups
1 Thruster (climbing)
For Time:
100 Alt. DB Snatches 45/30
50 DB Power Cleans 45/30s
*Every 2min. you must Run 200m
*Start with the run
*Break up the reps however you want. Strategy is going to play a big role today :)
Time CAP: 16min.
AtHome
A.
Metcon
Metcon (No Measure)
(0-10min.)
5 Rounds:
12 Double DB Snatches 45/30s
12 Single DB Russian Twists
(10-20min.)
4 Rounds:
15 DB Thrusters 45/30s
50 Double Unders
(20-30min.)
Get as far as possible...
1-2-3-4-5-6-7-8-9-10
Strict Chin-Ups (underhand grip)
Strict HSPU's
You can scale that last section to kipping if you need to, it's just a lot faster that way.
Double DB Snatch:
https://www.youtube.com/watch?v=e_YxppBYXew
B.
Metcon
Metcon (Time)
10 Pistol Squats
10 Pistol Squats
25 Decline Push-Ups
10 Pistol Squats
25 Decline Push-Ups
50 Straight Leg Sit-Ups
10 Pistol Squats
25 Decline Push-Ups
50 Straight Leg Sit-Ups
100 Crossbody Toe Touches (in plank position)
10 Pistol Squats
25 Decline Push-Ups
50 Straight Leg Sit-Ups
100 Crossbody Toe Touches (in plank position)
150 Reps of (50 Air Squats, 50 Reverse Lunges, and 50 Jumping Lunges)
Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 20min??
Pistol Demo:
https://www.youtube.com/watch?v=qDcniqddTeE
Need to scale? Squat on one leg to a chair and sit back up!
Decline Push-Ups:
https://www.youtube.com/watch?v=-u9oinpFmn0
Straight Leg Sit-Ups:
https://www.youtube.com/watch?v=QbEIn6QsNL0
Toe Touches (in plank):
https://www.youtube.com/watch?v=4TcAE2UHFBM
SexyBod
High Intensity Full Body Day
Legs: 100 DB Step-Ups (heavy as possible)
Chest: 100 Incline Bodyweight Push-Ups
Back: 100 Regular Grip Pull-Ups
Shoulders: 100 Banded Pull Aparts
Biceps: 100 Banded Bicep Curls (Palms up the entire time)
Triceps: 100 Banded Tricep Pull-Downs with pipe or broom
Abs: 105 Hanging Knee Raises (Add a 10lb DB or a band for extra resistance)
*Rep scheme is 5 oblique right side, 5 oblique left side, 5 regular front knee raises. So 7 rounds of that = 105 reps
Give yourself 10min. to finish each 100 rep station. If you don't finish in that time, it's all good, but you need to move on. Whenever you do finish, rest 90 seconds and move onto the next station. If you pick the right weights or amount of resistance, this should take anywhere from 50-70min.
As far as weight suggestions go, I would pick something that you can do consistent sets of 8-10 reps at a time with a short break. That’s why I put the 10min. CAP though, incase you overshoot. You should have a better idea this week after completing last week.