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Monday
InTheGym
Every 4 Minutes x 5 Rounds:
Row 20/15 Cals
200m Run
Building Weight Hang Clean + Jerk
3-3-2-2-1
Rounds 1+2 are 3 reps
Rounds 3+4 are 2 reps
Round 5 is a heavy single
*To scale, keep it the same weight and do 3s the whole time.
Tabata dips
Tabata Air squats
Tabata ring rows/pullups
Tabata bent rows
AtHome
With a Running Clock in 24 minutes...
Tabata DB Push Press 45/30s
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
*1 minute Rest between each
"Tabata"
Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest)
Each station is 4min.
Each Tabata is followed by 1 minute of rest.
Score for each movement is the lowest number of reps
Tuesday
InTheGym
5 Sets:
5 Rep Incline Barbell Bench Press (Keep Reps light enough that failing the last rep isn’t an option.)
*** Super Set ***
20 DB Russian Twist (30/15+)
10 DB Bicep Curls (supinated) (20/15+)
Rest 60-90sec. After Each Set
Supinated DB Curls:
https://www.youtube.com/watch?v=w9t1ueuW9WI
3 Rounds:
20 ballslam (30/20)
15 Toes To Bar
12 DB Snatches (70/50)
9 Burpee Pull-Ups
AtHome
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Toes-to-Bars
10 Deadlifts (70/50lb DBs)
20 Double Unders
Just to be clear on the format, here is how it goes...
10 TTB
10 Deadlifts
20 Double Unders
then;
9 TTB
10 Deadlifts
20 Double Unders
then;
8 TTB
10 Deadlifts
20 Double Unders
until you get to 1 TTB and finish with the dubs
Wednesday
InTheGym
21 Minute EMOM:
Min. 1) 1 Round of "DT" 115/80
Min. 2 ) 50 Double Unders
Min. 3) 15/12 Cal Bike
DT is:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
3 Sets:
15 Barbell or DB Hip Thrusts (Building)
200 Meter Double KB Carry*
Rest 2:00 between.
*** On the Double KB Carry:
Meters 0-100 - Left KB in Front Rack, Right KB in Hang
Meters 101-200 - Right KB in Front Rack, Left KB in Hang
15min. to finish this butts and guts section :)
AtHome
AMRAP in 20 minutes:
6 Elevated Heel DB Goblet Squats (70/50lb)
7 Burpee Pull-Ups
10 Alt. Hang DB Snatch (5 ea. side)
200 meter Run
Goblet Squat Demo
Thursday
InTheGym
5min. AMRAP:
10 Back Lunges (climbing)
15 Heels Elevated DB Goblet Squats (70/50lb.)
20 American KB Swings 53/35
Max Pull-Ups in remaining time
Rest 1 Minute. Repeat For 5 Total Sets.
Back Rack Lunges are out the rack and it's 5 each leg.
Elevated DB Goblet Squats look like: (with a 25lb. plate)
https://www.instagram.com/p/B-pecKQnFZT/?utm_source=ig_web_copy_link
If possible, do strict pull-ups.
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
Friday
InTheGym
Snatch Complex:
10 Sets: Every 90 seconds
1 Snatch Deadlift
1 Hang Snatch High Pull
1 Power Snatch
8 Rounds:
8 DB Hang Clean and Jerks 70/50
8 Toes To Bar
8 SDHP's 115/75
8 Lateral Burpees Over The Bar
8 Calorie Assault Bike
Deceivingly harder than it looks.
DB Hang Clean and Jerks are 4 each side.
AtHome
For Time:
1,200 meter Run
30 Devil Press 25/15s
800 meters Run
20 Devil Press 25/15s
400 meters Run
10 Devil Press 25/15s
Time Cap: 20 minutes
Feel free to make it extra brutal with heavier DBs like 45/30s but it's a lot of reps so I chose DBs that were on the lighter end.