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InTheGym
Walking Lunges
20 reps heavy
Superset with;
Weighted hanging knee raises to failure with a 10lb DB between for your feet for men and 5lb. for women. (shoot for 10-20 reps)
Rest 60-90sec. After Each Set. Repeat for 4 Total Sets
Hanging Knee Raises:
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link
4 Rounds:
Min. 1) Max DB Thrusters 45/30s
Min. 2) Max Double Unders
Min. 3) Max Sit-Ups (feet anchored under the DBs)
Min. 4) Rest
Goals:
10+ Thrusters ea. round
50+ Double Unders ea. round
25+ Sit-Ups ea. round
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Get as far as possible in 20min...
10 Burpees
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10 Burpees
25 Push-Ups
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10 Burpees
25 Push-Ups
50 Bodyweight Lunges
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10 Burpees
25 Push-Ups
50 Bodyweight Lunges
100 Sit-Ups
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10 Burpees
25 Push-Ups
50 Bodyweight Lunges
100 Sit-Ups
150 Air Squats
NO REST between sections. If you have the time to finish it great, if not just stop at 20min. I typically try not to make stuff longer than 20 on this program.
NO weights needed today :)
Tuesday
InTheGym
3 Piece Superset:
8-10 Flat Barbell Bench Press
8-10 Strict Pull-Ups
10-15 Banded Tricep Pull-Downs
Rest 90sec. Repeat for 3-4 Total sets. 18min. Window
For Time:
100 Ballslam 25/20lb.
*At the top of every minute, complete 10 Alternating DB Snatches 50/35lb.
*Start with Snatches
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For Time:
100 Double Unders
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5 Rounds:
10 Push Press 50/35s
8 Pull-Ups
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100 Double Unders
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5 Rounds:
10 Push Press 50/35s
8 Pull-Ups
Little interval bodybuilding piece for ya!
No rest between sections. Should be done just under 20min.
If you want to add a little more juice, throw in another 100 double unders at the end!
Wednesday
InThegym
EMOM x 5min.
3 Power Snatches
EMOM x 5min.
2 Power Snatches
Rest 90sec.
EMOM x 5min.
3 Power Clean & Jerks
EMOM x 5min.
2 Power Clean & Jerks
Rest 90sec.
EMOM until you finish 75 Burpees...
Min. 1) 18/14 Cal Row
Min. 2) Max Burpees
For the score, put in your heaviest snatch and clean and jerk numbers together. Put your time on part 3 in the comments. Should be good to see those.
On the lifting... I just want you to go by feel. Ideally you go up in weight here and there, but if you just wanna stick with lighter weight and form, that's cool too.
AtHome
7 Rounds:
7 Handstand Push-Ups
7 Thrusters (45/30s)
Immediately into;
7 Rounds:
7 Knees-to-Elbows
7 Burpee Deadlifts (45/30s)
Advanced Options:
1.) Do your HSPUs in the DBs
2.) Use 50/35s
3.) Both 1 and 2
Thursday
InTheGym
Back rack lunges
Superset with;
15-20 DB Russian Twists (Heavy as possible. L+R=1)
Rest 60-90sec. Repeat for 3-4 Total Sets. 18min. Window.
10 Rounds For Time:
10/7 Cal Assault Bike
15 American KB Swings 53/35lb.
RX+ is 70/53lb. KB
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Part 1) Fun Conditioning Piece:
Song: "Flower" by Moby
Every time the song says 'bring Sally up' you stand, and every time it says 'bring Sally down' you squat and hold until it says 'bring Sally up' again and so on.
Part 2) Full Body Circuit
3min. AMRAP:
4 Up Downs w/ a double shot
8 Crossbody Toe Touches (L+R=2)
12 Lateral Lunges (L+R=2)
Rest 1min. Repeat for 5 Total Rounds. (20min. Total)
Part 3) Core Burner
Accumulate 3min. of a "Hollow Hold
*Go as long you can on the first hold. Then keep chipping away at whatever is left with as little rest breaks as possible. Make it hurt! Have your phone stopwatch nearby so you can pause when/if you fail a set.
Flower Song:
https://www.youtube.com/watch?v=6A2V9Bu80J4
Hollow Body Hold:
https://www.youtube.com/watch?v=g5t5LXOH4EI
CrossBody Toe Touches:
https://www.youtube.com/watch?v=4TcAE2UHFBM
Up Down w/ Double Shot: (first video)
Workout demo:
https://www.instagram.com/p/B_QrxPNHszD/?igshid=d6ii55i9182w
Friday
InTheGym
6-8 Barbell Push Press
Superset with;
10-12 DB Seal Rows
Rest 90sec. between sets. Repeat for 3-4 Total Sets. 18min. Window
Weight is just the push press. Climb in weight each set. Remember, NO dipping under while that bar rises up. (that's a jerk, not a push press ;)
Seal Row Demo: (You can use weights to bring the bench up or boxes. These rubber bricks are from rogue)
https://www.youtube.com/watch?v=n3lUlCoxfhY
20min. to get as far as possible....
400m Run
40 Ballslam 20/15
40 Supine ring rows
400m Run
30 Ballslam 20/15
30 Supine ring rows
400m Run
20 Ballslam 20/15
20 Supine ring rows
400m Run
10 Ballslam 20/15
10 Supine ring rows
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Metcon
Metcon (Time)
For Time:
10-20-30-40-50
Alt. DB Snatches (50/35lb.)
Sit-Ups
*50 Double Unders After Each Set
Anchor your feet under the handle of the DB to lock you down and give you a little more speed on the sit-ups.
Alternate option if available: Do kettlebell snatches if you have access