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Monday
InTheGym
Bulgarian Split Squat (6-8 reps on each leg)
SUPERSET WITH;
10 Lateral Barbell Lunges on EACH side
Rest 90sec. And Repeat Sets Until the 18min. Mark. Build in weight on both movements for each set.
Bulgarian Split Squats:
https://www.youtube.com/watch?v=kBQ1krvKFBU
Lateral Barbell Lunges:
https://www.youtube.com/watch?v=hjjUm3fzVFc
Every 3min x 5 Rounds:
10 Cal Bike
10 Push Jerks 115/75
10 Reverse sit up
10 Front Squats
AtHome
12min. AMRAP:
10 DB Front Squats 45/30s
5 Toes To Bar
10 DB Lunges 45/30s
5 Toes To Bar
Rest 2min.
For time:
100 Hip Thrusts with 45/30lb. DB on you lap. Hold each rep for 1 solid second at the top.
Tuesday
InTheGym
DB Bench Press (5 x 10)
SUPERSET with;
10 Barbell Bent Over Rows (supinated grip)
- Rest 90sec.. Between Sets
- 18min. Window.
- Shoot for 4-5 Sets.
*starting at 60% effort and climbing in weight on both movements.
18min. to get as far as possible...
50-40-30-20-10
Double Unders
Sit-Ups
immediately into;
10-20-30-40-50
American KB Swings 53/35
Pull-Ups
AtHome
5 Rounds:
40sec. of Bench Press 45/25s+
20sec. of Rest
40sec. of Pull-Ups/bent over db row
20sec. of Rest
40sec. of Double Unders
20sec. of Rest
Rest 2-3min.
Bent Over Row Ladder:
10 reps on the right arm
10 reps on the left arm
9 reps on the right arm
9 reps on the left arm
... All the way to 1 rep on each arm.
Wednesday
InTheGym
Every 4min AMRAP:
500m Row
5 Deadlifts 275/195
Max Ballslam in remaining time (20/15lbs.)
Rest 1min. Repeat for 5 Total Rounds
Try and keep the same pace on the row each round! Men (1:45 range) Women (2:00 range)
Pick One:
Farmer Carry (Single arm or double)
Partner Barbell Bicep Curls. "you do 10, I do 10" for 10 Rounds. Just the bar.
3 x 15 Single DB Skull Crushers: (Like this vid but with no band)
https://www.youtube.com/watch?v=UcocVI3y4sY
AtHome
20min... Running Clock...
10 DB Strict Shoulder Press 35/20+
immediately into;
10 DB Upright Rows 35/20+
immediately into;
10 Burpee Deadlifts in your DBs (Same DBs)
Rest 60sec.
Go fast , but with good form and Repeat this until the time is up! Should be able to get 7+ Rounds. If you have extra time, you can just go until you hit 10 Rounds.
*The Upright rows are... Palms facing your quads and pulling your elbows to your ears. Just like an upright row with a bar, but with DBs.
*For the weight, shoot for something you can get all the strict press sets unbroken. If you have to eventually push press the last 2-3 later on that's fine!
Thursday
InTheGym
Every 60sec. x 3 Rounds:
3 Power Cleans
3 Front Squats
3 Push Jerks
Rest 1min. (add weight)
Every 60sec. x 4 Rounds:
2 Power Cleans
2 Front Squats
2 Push Jerks
Rest 1min. (Add more weight. Make this one really hard and go for some max efforts)
Every 60sec. x 5 Rounds:
1 Power Cleans
1 Front Squats
1 Push Jerks
Score is your last weight lifted. You must power clean it. No squat cleans today.
Section 1 should be around 50% of your 1RM. Section 2 is around 60% of 1RM.
15min. to get as far as possible...
3 Rounds:
15 Reverse sit up
5 Devil Press 45/30s
Immediately into;
3 Rounds:
10 Reverse sit up
3 Devil Press 45/30s
Immediately into;
3 Rounds:
5 Reverse sit up
1 Devil Press 45/30s
Max Double Unders in remaining time...
Can you get to the dubs?!
AtHome
5min. Running Clock.
30sec. of Jumping Jacks
30sec. of Calf Raises
30sec. of Flutter Kicks
30sec. of Glute Bridge Hold
30sec. of Pike Push-Ups
30sec. of Supermans
30sec. of Plank
30sec. of Reverse Sit-Ups
30sec. of Plank Tricep Extensions
30sec. of a Squat Hold (bottom position)
Rest 1min. Repeat for 4 Total Rounds
Plank Tricep Extensions Demo:
https://www.youtube.com/watch?v=1bjwi_z72sI
Pike Push-Up Demo:
https://www.youtube.com/watch?v=x7_I5SUAd00
Superman Demo:
https://www.youtube.com/watch?v=ISD1UQlJ7kw
Friday
InTheGym
Butts & Guts Superset:
14 DB RDL's
14 DB Long Lunges (step as far back as you can)
*7 reps of each movement on each leg
Immediately into;
7 SIngle DB Sit-Ups (right)
7 Single DB Sit-Ups (left)
7 DB Sit-Ups (both arms)
Rest 90sec. Repeat for 4 Total Sets
18min. to finish.
50-40-30-20-10
Russian KB Swings 70/53
Push-Ups
*15/12 Cal Bike After Each Set
Time CAP: 18min.
AtHome
"Butts and Guts Marathon"
Every 2min. Until you fail or give up ;)
50 Double Unders
15 Sit-Ups
5 Heels Elevated DB Goblet Squats 50/35lb
*If you get 10 rounds, you can stop or keep going for bragging rights!
*Advanced can try a 70/50lb.
Goblet Squat Demo:
https://www.youtube.com/watch?v=5ZtZSPg-Y_8