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Tuesday
5 ROUNDS
5 Muscle Snatches (Heavy as possible)
immediately into;
2min. of Rowing at 90%
Rest 3min
After the last round, Rest 5min. (Including the 3min.)
5 ROUNDS
5 Front Squats (Heavy as possible)
immediately into;
1min. of DB Bent Over Rows (right arm)
1min. of DB Bent Over Rows (left arm)
Rest 2min
20min... Running Clock...
10 DB Strict Press
immediately into;
10 DB Upright Rows
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.
18min AMRAP:
6 burpee
6 reverse sit up
6 Front Squats 95/65lb. (Every other round do Front Rack Lunges)
*Round 2 is 8 reps of everything
*Round 3 is 10 reps of everything
*Round 4 is 12 reps of everything
*And so on... Adding 2 reps every round.
Wednesday
Every 3 min x 10
10 Cal Bike Sprint
immediately into;
5 Deadlifts at 70-80%
Rest 5min
50-40-30-20-10
Lateral Lunges with 95/65lb Barbell on your back
(Left + Right = 2 reps)
Push-Ups
"Butts and Guts Marathon"
Every 2min. Until you fail or give up ;)
50 Single Unders
15 Sit-Ups
5 DB Front Squats 45/30lb
*If you get 10 rounds, you can stop or keep going for bragging rights!
*On the DB Front Squat, you're holding (1) DB in the front rack with your feet close together like this video:
https://www.youtube.com/watch?v=U7Y-bY4bZj0
15min. AMRAP:
2 Devil Press (Round 1)
1 Round of "Friday"
4 Devil Press (Round 2)
1 Round of "Friday"
6 Devil Press (Round 3)
1 Round of "Friday"
…continue to add 2 Devil Press after every round of "Friday"
"Friday" is 7 bent rows + 10 thrusters
*if no DB do burpees each round and sub pushups and squats for "friday"
Thursday
MAX EFFORT
5 ROUNDS
10 Push Press (Heavy as possible)
immediately into;
1min. Battle rope
Rest 3min
After the last round, Rest 5min. (Including the 3min.)
4 ROUNDS
Single Arm DB Hammer Curl for a “21 set” (Right arm only)
Single Arm DB Hammer Curl for a “21 set” (Left arm only)
immediately into;
“Gun Walk” for 100 feet with (2) DBs.
The weight should be just enough to where you pretty
much fail at the last few seconds. The weight should
also determine how fast you are walking.
immediately into;
DB or KB Shrugs to failure.
Try to grab something heavy and get at least 10+ reps
Rest 2min. after each set
After the last round, Rest 5min. (Including the 2min.)
Split 100 Barbell Curls with a friend with a 45/35lb bar.
You do 10, I do 10.
The rest is the time it takes your partner to finish.
A.For Time:
14 Alt. DB Snatches 50/35lb
10 Push-Ups
100 Meter Sprint
Rest 60sec. x 8 Rounds
Advanced: 6 Snatches at 70/50lb or something challenging. 6 total. 3 each arm.
*14 is total. 7 each arm.
*Options for the sprint:
1.) 50m and turn around
2.) 100m Straight
3.) 10 x 10m Shuttles
B.
10min. AMRAP:
5 Burpees
5 db Snatch
5 reverse sit up
10min. AMRAP:
5 Burpees
5 db Clean
5 reverse sit up
10min. AMRAP:
5 Burpees
5 Deadlifts 195/125
5 reverse sit up
3min. Rest Between Each Section
FRIDAY
MAX EFFORT
5 ROUNDS
6 Power Cleans (Heavy as possible, but with CLEAN form)
immediately into;
6 Bench Press (Heavy as possible)
immediately into;
2min. of Max Double Unders
Rest 2min.
After the last round, Rest 5min. (Including the 2min.)
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict press (heavy as possible)
AT HOME/ZOOM (we will zoom the run only)
Adventure Time
Hill Sprints:
Find a hill, I know these are hard to come by, the over passes that go over the train tracks by franklin and Laguna or EG blvd are good.
Get a good warm up in and do at least 1 jog from the bottom to top at 50%. Then another at 70% before hitting your max effort sets.
Complete 6-8 Max effort sets with a 3-4min. recovery between sets. Each one should last about 20-30 seconds if u are still mid hill that is fine stop and walk back down to rest and repeat
then
Run a 5k
use this https://onthegomap.com/#/create make a route that is 3.2ish miles,
break out your headphones and enjoy the sun! we will zoom the run only.