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Monday
SWEAT!
(0-5min.)
750m Row
25 Ballslam 20/14lbs.
(5-10min.)
3 Rounds:
10 Burpees
50 Double Unders
(10-15min.)
50 American KB Swings 53/35
(15-20min.)
750m Row
25 Ballslam 20/14lbs.
(20-25min.)
3 Rounds:
10 Burpees
50 Double Unders
(25-30min.)
50 American KB Swings 53/35
Gotta move quick if you want rest :)
Squat 3x5
chin 3x max
2min. AMRAP:
10/7 Cal on the Assault Bike
10 Toes-To-Bar
Max Front Squats 185/135
Rest 90sec. Repeat x 5 Rounds
THE DAILY D
Get as far as possible in 20min...
10 Burpees
_
10 Burpees
25 Push-Ups
_
10 Burpees
25 Push-Ups
50 Bodyweight Lunges
_
10 Burpees
25 Push-Ups
50 Bodyweight Lunges
100 Sit-Ups
_
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
SWEAT!
Pyramid Helen "butts and guts edition V2"
For Time:
1600m Run
63 DB Deadlifts 70/50s
36 Front Rack DB Step Ups 50/35lb.*
800m Run
42 DB Deadlifts 70/50s
24 Front Rack DB Step Ups 50/35lb.
400m Run
21 DB Deadlifts 70/50s
12 Front Rack DB Step Ups 50/35lb.
200m Run
*Holding 1 DB anyhow and stepping onto a 24" box for the step-ups. L + R = 2 reps
BUILD
Bench 5x3
single arm db row 3x8 each arm
30-20-10
American KB Swings 53/35
15 Pull-Ups
30 Double Unders
THE DAILY D
For Time:
100 Double Unders
_
5 Rounds:
10 Push Press 50/35s
8 bent rows
_
100 Double Unders
_
5 Rounds:
10 Push Press 50/35s
8 bent rows
Little interval bodybuilding piece for ya!
No rest between sections. Should be done just under 20min.
For bent rows do both arms at the same time
If you want to add a little more juice, throw in another 100 double unders at the end!
Wednesday
THE DAILY D
7 Rounds:
7 Push-Ups
7 DB Thrusters
Immediately into;
7 Rounds:
7 Seated Knees-to-Chest
7 Burpee DB Deadlifts
THURSDAY
SWEAT!
3min of work x 1min. of rest until finished
30-20-10
Calories of choice
TTB
10-20-30
Alt. DB Lunges 45/30s
Ballslam
50 DB Push Press 45/30s
30-20-10
Calories of choice
TTB
10-20-30
Alt. DB Lunges
Ballslam
50 DB Push Press
No rest between sections. It’s 3min of work x 1min of rest until you’re done. As soon as that 3min. Mark hits you have to rest so treat them as little sprints. Can you finish it?
BUILD
Deadlift 1x5
chin 3 x max
10min. AMRAP:
7 Toes-To-Bar
21 Russian KB Swings 70/53lb
7 Toes-To-Bar
21 Sit-Ups (Feet Anchored on KB)
THE DAILY D
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.
FRIDAY
SWEAT!
Every 3min. X 10 Rounds:
200m Run
15 American KB Swings 53/35
15 Burpees
Can you hang? Drop the burpee reps by 2 if you start to fail. So if 15 isn’t doable anymore, go to 13, then 11, and so on. If you can keep getting 30sec of rest each round, you're in the sweet spot.
BUILD
press 5x3
Chad Engle (Time)
8 Rounds For Time:
8 Cal Row
8 Box Jumps 30/24"
8 Burpees
8 Alt. DB Snatch 70/50
THE DAILY D
"Cindy XXX"
20min. AMRAP:
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats
Similar to the old school cindy workout, but with an increasing 5/10/15 rep scheme each round.
If you finish that last round of 30/60/90, then go back to the top and start over until the 20min. is up.