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Monday
InTheGym
Every 4min. x 5 Rounds:
200m Run
200m Row
5 Power Clean + Jerks (Climbing)
Remember that this is sets of 5, so it's not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat is fine.
For Quality:
10-9-8-7-6-5-4-3-2-1
ring row
press
AtHome
3min. AMRAP:
200m Run
20 DB Push Press 50/35lb
Max Pull-Ups in remaining time
Rest 1min. Repeat x 5 Rounds
SexyBod
Metcon (No Measure)
Legs:
6-8 Heavy Barbell Front Squats with a 30X0 Tempo. Rest 2min. Repeat for 3 Total Sets
Chest:
8-10 Incline DB Bench Press with a 30X0 Tempo. Rest 90sec. Repeat for 3 Total Sets
Back:
10-15 Towel Pull-Ups. Rest 90sec. Repeat for 4 Total Sets. *If you have to break, that's fine, just be quick and get back on it. *Can't do them at all? Do strict Chin-Ups.
https://www.instagram.com/p/B_QkXx8H_nW/?utm_source=ig_web_copy_link
Shoulders:
12-15 DB Arnold Presses with a 30X0 Tempo. Rest 90sec. Repeat for 3 Total Sets.
https://www.youtube.com/watch?v=MKj_fZ4hEXs
Triceps:
3 Sets of Max Reps. Double DB overhead extensions. Rest 60sec. Between Sets.
https://www.youtube.com/watch?v=7EUiaRGShlI
Biceps:
3 Sets of "21s" with a barbell. Empty bar might be all you need, but you may add weight. Rest 90sec. Between Sets.
21's Demo with DBs: (Same style, but with a bar)
https://www.youtube.com/watch?v=8S3KA51sdFo
Abs:
Abs: 100 Banded Ab Crunches (Keep a slower controlled motion and squeeze every rep. This may take upwards of 10min. to finish if you do it right. No rest until the 100 is done. You will break eventually, but try to get right back on it!
https://www.youtube.com/watch?v=l0Qvort2tSs
Tuesday
InTheGym
Deadlift (Week 2 of 4)
Every 4min. x 4 Rounds:
15/12 Cal Assault Bike + 50 Double Unders
Immediately into;
**Deadlifts
Round 1: 3 at 60% of 1RM
Round 2: 3 at 70% of 1RM
Round 3: 3 at 80% of 1RM
Round 4: Max Unbroken Reps at 90% (shooting for more than 3)
**Goal is to start your deadlifts at the 2min. mark or less. So if you can't do double unders, just do singles until 2min.
15min. to finish...
80 Plate Sit-Ups 35/25lb.
100 Alt. DB Lunges 45/35s
120 Wall Balls 20/14
*You may split up the reps however you like! Strategy is key to finishing fast, but maybe you like the pain of going straight through?
AtHome
100 Double Unders
90 Air Squats
80 Sit-ups
70 Alt. Hang DB Snatches 45/30lb
60 Push-UPs
50 Reverse Sit-Ups
40 Renegade Rows (20ea arm)
30 DB Russian Twists 45/30lb. (L+R = 1rep)
20 DB Power Cleans 45/30s
10 Toes-To-Bar
Fun chipper today! Post those scores :)
SexyBod
Metcon (No Measure)
Legs:
"Big Booty Superset"
3 sets:
7 Banded Curtsy Lunge (right leg)
7 Single Leg RDL (right leg)
7 Banded Long Split Squats (right leg)
Immediately into;
same for the left leg
Rest 90sec. After Each
Video Demo:
https://www.instagram.com/tv/CAUQyiQHVW1/?utm_source=ig_web_copy_link
Chest:
3 sets:
50 high banded fly's (right)
50 high banded fly's (left)
Rest 60sec. after the left side. Must finish all 50 before switching to other side.
*Tension should be hard, but doable to get all 50 on the first set. The next 2 is expected to be a little broken up.
https://www.youtube.com/watch?v=7ql7inXvKvI
Back:
4 Sets of Straight Arm Lat Pulldowns to failure. Rest 90sec. After each set. If you do not have this set up in the link, then use a pipe or equivalent like we have in the past. *Try Kneeling as well for a slightly different angle.
https://www.instagram.com/p/B_5lMBEHVfL/?utm_source=ig_web_copy_link
Shoulders:
3 Sets:
15-20 DB Lateral Raises
Immediately into;
Banded Pull Aparts to failure
Rest 90sec. Between Sets
https://www.youtube.com/watch?v=LMZiR-z8VYE
Biceps:
10-12 Zottman Curls
Rest 60sec. Repeat for 4 Total Sets
https://www.youtube.com/watch?v=L0REVLe-aQ4
Triceps:
3 Sets of Overhead Tricep Extensions (banded with a pipe or equivalent) to failure. Rest 90sec. After Each set.
https://www.youtube.com/watch?v=25_Y-oPMnPE
Calves:
50sec. of Seated DB Calf Raises (both at the same time)
10sec. of Rest
50sec. of Single Unders or Double Unders.
10sec. Rest
Repeat for 4 TotalIf you don't have a rope, do jumping jacks.
1min. of Rest
Repeat for 4 Total Sets
https://www.youtube.com/watch?v=uV3Pa2UGzkE
Wednesday
InTheGym
3-4 Sets in a 18min. Window:
8-10 DB Push Jerks on each arm
Immediately into;
8-10 Single Arm DB Bent Over Rows on each arm
Rest 90sec.
On the DB Push Jerk, swing the DB between your legs and clean it to your shoulder. Start with your weaker arm so that you can match the reps on the other side.
16min. EMOM:
Min. 1) Max Hang Power Cleans 95/65lbs.
Min. 2) Max Box Jumps 24/20
Min. 3) Max American KB Swings 53/35
Min. 4) Max Push-Ups
AtHome
Metcon
Metcon (Time)
For Time:
100 Turkish Get-Ups
(Lighter DB today. Most can prob do 20/15lbs. A little more advanced can try 35/25lb.)
I’m making today a slower kind of day, but it’s going to be really hard. I don’t recommend skipping over today! This is a great workout if you push the weight a little. Plus it's great for long term durability in those shoulders.
Option 2)
Start on the lighter end and go up in weight every 20 reps.
*100 reps means 50 on each arm.
Movement Demo:
https://www.youtube.com/watch?v=-_zTytmHM94
SexyBod
Booty/Back/Chest Superset:
15 Barbell Hip-thrusts
15 Strict Pull-ups
21 DB Banded Bench Press (7 right, 7 left, 7 both)
4 sets. Rest 90sec.
*Shoot for the same weight on the hip thrusts as last week. Few more reps and an extra set today.
*I used 50s on the bench, so not super heavy.
Shoulders:
15-20 Banded Single DB Press
3 sets. Rest 90sec.
*I used a 50lb. here as well
Bicep/Tricep Superset:
12-15 Barbell Skull Crushers
12-15 Barbell Reverse Grip Curls
4 Sets. Rest 60sec.
Abs:
20 Banded Toe Taps (10ea. Leg)
4 Sets. Rest 60sec.
*You only need a little resistance to make this one really spicy!
Nasty SuperSet Switch up today!
This post has a demo of every movement today:
https://www.instagram.com/p/CA6jMe3nkDk/?utm_source=ig_web_copy_link
Thursday
InTheGym
Back Squat (4 x 3)
3 at 60% of 1RM
3 at 70% of 1RM
3 at 80% of 1RM
Max Unbroken Reps at 90% of 1RM (shooting for more than 3) *No resting at the top of any reps for more than 1sec. Constant movement.
Optional Superset:
3-5 Heavy Barbell Hip Thrusts
Rest 2min. After These Sets Today. Need more rest for these high percentages.
3min. AMRAP:
300m Row
10 Barbell Bench Press 135/75
Max Toes-To-Bar
Rest 1min.
Repeat for 5 Total Rounds
RX+ can be any weight that you know you can do 10 unbroken with each set that is more than 135/75.
AtHome
It's up to YOU to make this one hard today!
Every 60sec. complete 1 Round of:
4 Burpees
8 Skater Lunges (L+R=2)
12 Russian Twists (L+R=1)
Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges
If you want to add a warm up right into this thing, all you gotta do is start a little lower at say:
3 Burpees
6 Skater Lunges
9 Russian Twists (L+R=1)
and build as you go. That might also be a good scaled option for many of you.
Consider yourself a bodyweight ninja? You can try:
5 Burpees
10 Skater Lunges
15 Russian Twists (L+R=1)
But that is gunna get ROUGH real quick!
Skater Lunges:
https://www.youtube.com/watch?v=03JiJ-Kx2Pw
SexyBod
Rest
Friday
InTheGym
Lift better WARM. Sequences like this always produce great lifting numbers. This is by far the longest one we have done yet, but I am excited to see how everyone does. This is meant to be more of skill day with the 3's and 2's (lighter weights) but if you're feeling good do 2's and 1's and hit something heavy. Score is max of both lifts combined. (2's or 1's, whichever you decide)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
3 Hang Power Snatch (climbing)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
2 Hang Power Snatch (keep climbing)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
3 Hang Power Clean and Jerk (climbing)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
2 Hang Power Clean and Jerk (keep climbing)
*Just to be clear, you're on each station for 4min. straight.
*Try and go unbroken on those reps, even the hang clean and jerks. The more time you get to rest, the heavier you will feel comfortable going. Should be a little heavier than the Monday weights.
AtHome
For Time:
75 Burpee Pull-Ups
*3 DB Thrusters 45/30s at the top of each minute until finished
*Start with Thrusters
This is gunna be spicy one :)
SexyBod
Legs:
20 Reps on each leg of Hack Squat Lunges. Rest 90sec. Repeat for 3 Total Sets. (May need 2 warm up sets here to get the feel and add a good weight)
https://www.instagram.com/p/CA_QCVVnouG/?utm_source=ig_web_copy_link
Chest:
3 sets of Incline Single DB Cleavage Cutters to Failure. Start with something you can get about 30 reps with. Rest 1min. And go up in weight on each set. I used 70/90/100lb DBs.
Same as video, but at an incline:
https://www.youtube.com/watch?v=SvjimXFEZgE
Back:
10 Single Arm DB Bent Over Rows on each arm. Rest 60sec. After 2nd arm. Repeat for 3 Total Sets.
*I want you to hold at the top of every rep today and SQUEEZE for 1sec.
Shoulders:
10-12 Barbell Strict Press (standing). Rest 90sec. Repeat for 3 Total Sets. *After the last set, strip 40-50% of the weight off and do 1 more set to failure.
Triceps:
4 Sets of Banded Tricep Kickbacks to failure. Rest 60sec. between sets.
https://www.youtube.com/watch?v=ttfgjcP9_yA
Biceps:
3 set to failure of supinated DB curls. Shoot for a weight you can get between 15-20 reps. Rest 60sec. Between Sets.
https://www.youtube.com/watch?v=w9t1ueuW9WI
Abs:
1min. of Plank
Immediately into;
1min. of Shoot Throughs
Rest 1min.
*Continue this until you get 50 shoot throughs (forward + back is 1 rep)