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So this time is here and we are going to make you sweat! This week is a preview of what this whole month will be. Fat loss, muscle soreness. And a truley enhanced hatred for the bike and rower. Or maybe so much time will grow a fondness for them. lol
Sumeer is coming and also and more importantly the spartan is coming. I'm planning on carring a small child so I need to start getting ready. and Im getting you all ready with me. hope you're excited :)
Get as far as possible in 35min...
4 Rounds:
400m Run
20 Close Stance DB Front Squats 50/35lb.
immediately into;
4 Rounds:
400m Run
20 DB Deadlifts 50/35s
"Manion" Style! On the DB Front Squats, you're holding the single DB vertical with your hands around the bell and not the handle. Feet are literally stuck together. There should be no space between them.
RX+ is doable for a lot of you! use a 70/50lb DB for the Squat and 70/50s for the Deadlifts
Get as far as possible in 35min...
14-13-12-11-10-9-8-7-6-5-4-3-2-1
DB Floor Press 45/25s+
Cal Row
American KB Swings 53/35
Burpees
Toes-To-bar
It's not meant to be finished, don't worry ;) Just get as far as you can!
Every 7min. x 5 Rounds:
500m Row
60 Double Unders
30 Overhead Squats 45/35lb bar
20 Pull-Ups
Score is slowest time! Try and stay consistent!
If it's a big class, just stagger by 2-3min. for the row. I want everyone to row today. No running. I will accept bike though
4 Rounds:
Min. 1) 10 Burpee DB Snatch (right arm only)
Min. 2) 12 Toes-To-Bar
Min. 3) 10 Burpee DB Snatch (left arm only)
Min. 4) 15/12 Cal Assault Bike
Min. 5) Rest
Rest 3min. (Including the 1min)
4 Rounds:
Min. 1) Max Russian KB Swings 70/53
Min. 2) Max Sit-Ups (feet anchored)
Min. 3) 1min. Plank
45/30lb. for the Burpee snatch: Complete a burpee with just 1 DB, as you pop up, swing the DB into your hips and hang snatch overhead.
0-18min.
4 Rounds:
400m Run
25 Wall Balls (20/14)
20-30min.
2 Rounds:
30 Single DB Front Squats (hold vertically)
60 Double Unders
30 DB Lunges (left+right= 2)
60 Double Unders
32-36min.
AMRAP:
5 Barbell Sit-Ups 45/35lb
8 Barbell Reverse Sit-Ups
*45/30lb. DBs
*Only 1 for the Front Squat ands 2 for the lunges