Major: Back, Shoulders Minor: Legs, Core 5 Rounds 6 Hang Cleans (Heavy as possible, but with CLEAN form) immediately into; 6 Strict Pullups (Heavy as possible) immediately into; 1 min of Max Double Unders Rest 2min After last round Rest 3 mins + remaining 2 mins EMOM 18 min emom 1.) 15/12 Cal Row 2.) [...]
Active rest day Make sure to get off the couch and get moving today. Try to do something outside the gym that will get your heartrate moving for 30-60 mins. Yoga, hike, tennis, basketball
Major: Chest, Shoulders Minor: Core, Anaerobic Every 3 minutes for 5 rounds: 20/15 Cal assault bike 10-15 DB Bench press 70/45+ Rest 5 minutes 4 Sets: Close grip Bench press 8-10 reps Immediately into; 15 Burpee box jumps 24” Rest 2 minutes Rest 5min 21-15-9 HSPU’s (handstand pushups Strict Ring Dips (or normal dips) Pushups [...]
Major: legs, Back Minor: Core, Shoulders 5 min bike or run into Warmup of deadlift 10 MIN EMOM Odd: Max deadlifts #225/#155 Even: 60 Double Unders or 40 Seconds jump rope 2 min rest 4 rounds Landline row drop set (5 heavy, drop for 10) 10 Box runners 10 Step back lunge #95/45 10 Curl [...]
Major: Anaerobic, chest Minor: Core, Shoulders 800m run at 60-70% HR Pick an explosive exercise that you can do for a heavy rep (with good form) Such as a power clean, snatch, muscle up, high jump, handstand pushup 5 – Push press with medium dumbbells OR wall balls 3 - Handstand push-ups or incline pushups [...]
Rest or active recovery Swim, yoga, bike or get outside :) Recovery yoga
Major: Legs Minor: Shoulders, core 5 rounds 5 front squats (heavy as possible) immediately into; 10 Single arm upright rows #35/25 DB or plate between each set(each arm 3 min rest EMOM for 10 rounds 4 DB Hang Cleans 45/30s 4 DB Front Squats 4 DB Push Press 5 minute rest Countdown Bicep/Tricep With the [...]
Major: Chest, Back, Shoulders Minor: core Strength superset 12 DB Single arm DB Press, each side (medium heavy) 12 pushups 12 DB rows, each side Rest 1 minute 4 Rounds 3 minute rest Metcon (No Measure) 10min. EMOM: Odd: 40sec. of Push Press 95/65 Even: 40sec. of Pull-Ups 4 minute rest Finisher 3 Rounds 10 [...]
Rest: Active recovery, yoga, swim or run Stretch and recovery
Major: Anaerobic Minor: Shoulders, core Every 3 mins .25 Mile Run Push yourself so that you can rest 90 Seconds. Aim for under 1:30 4 rounds 3 min rest Metcon Every 3min For 5 rounds 5 db snatches (heavy as possible) squat optional Immediately into; 2min. Of rowing at 90% rest 3min After the last [...]
Major: Legs Minor: Shoulders, core 12 mins Building back squat 5 reps, increase 10lbs each set, every 1-2 mins. After set 3 you should be to 60% max and start new round. You should get 7-8 sets. Once you hit failure of 5 good reps, you are done. Rest 3 mins 10min. to get as [...]
Volume Focus Major: Chest, Back, shoulders Minor: core Suggested Warmup: 400m row 10 Lunge openers (5 each side) 30 Pushups Cable Pulldowns *10 sets of 10 reps (REST IS a SET OF 10 squat jumps or 10 Double unders) 3 min rest Incline barbell bench (wide grip) *10 sets of 10 reps (REST IS a [...]
