Major: Back, chest Minor: Legs For time Every 3 min. X 10 rounds 5 rounds 5 DB Snatches (Heavy as possible) immediately into; 2min. of Rowing at 90% Rest 3min rest 5 mins 5 rounds 5 DB Hang Cleans (Heavy as possible) immediately into; 1min. of DB Bent Over Rows (right arm) 1min. of DB [...]
Major: Legs, shoulders Minor: Arms TRIPLE DOUBLE 10 Use a higher weight and effort for what you did with 12 rep 2 rounds of 10 reps for 3 supersets. Rest 60-90 Seconds Each set Complete A twice, B twice, and then C twice This should be really HARD! A. 2 Rounds 12 Reps Barbell Squat [...]
Today is an Active Rest Day! 60 Minutes of biking, yoga, running, or swimming Recovery: Rest Day Recovery
Anaerobic & muscle endurance Can do outside or on a treadmill 5-10 min dynamic warmup 1 minute jog 1 minute walking lunge (or step back lunge) 1 minute jog 8 rounds 400m run @ 90% 2 minute rest 1 minute jog 1 minute walking lunge (or step back lunge) 1 minute jog Recovery: Low Back [...]
Today is an Active Rest Day! 60 Minutes of biking, yoga, running, or swimming Recovery: Rest Day Recovery
Major: Legs, back, core Minor: Shoulders Warmup 500m Row 20 KB Sumo Squat to high pull (upright row) 20 Step back Lunge to front raise (10 each)* Step back and bring knee to ground while simultaneously holding 35/25 plate overhead 2 Rounds 3 min rest EMOM X 10MIN 10 Deadlifts at 60% of your 1RM [...]
Today is an Active Rest Day! 60 Minutes of biking, yoga, running, or swimming Recovery: Rest Day Recovery
Major: Back, chest Minor: Legs 3 Rounds for warmup 30 Second jump rope 10 DB Snatch #60/40 10 WGS – Worlds greatest stretch (pushup to lunge opener) Into.. Incline Press Drop Set 5-10-15 Ex. Three 25# plates (195) for 5 Two 25# plates (145) for 10 One 25# plate (95) for 15 15 Face pulls [...]
Major: Legs, shoulders Minor: Arms TRIPLE DOUBLE 12 Use a higher weight and effort for what you did with 15 rep 2 rounds of 12 reps for 3 supersets. Rest 60-90 Seconds Each set Complete A twice, B twice, and then C twice This should be really HARD! A. 2 Rounds 12 Reps Barbell Squat [...]
Today is an Active Rest Day! 60 Minutes of biking, yoga, running, or swimming Recovery: Rest Day Recovery
Major: Back, chest Minor: Legs 3 Rounds for warmup 30 Second jump rope 10 DB Snatch #60/40 10 WGS – Worlds greatest stretch (pushup to lunge opener) Into.. Incline Press Drop Set 5-10-15 Ex. Three 25# plates (195) for 5 Two 25# plates (145) for 10 One 25# plate (95) for 15 15 Face pulls [...]
Major: Legs, shoulders Minor: Arms TRIPLE DOUBLE 12 Use a higher weight and effort for what you did with 15 rep 2 rounds of 12 reps for 3 supersets. Rest 60-90 Seconds Each set Complete A twice, B twice, and then C twice This should be really HARD! A. 2 Rounds 12 Reps Barbell Squat [...]
