MEN'S BEACH BODY PROGRAM
Program Description
STRENGTH
1) In 20 mins Build to 1 Rep max power clean, (keep good form)
3 sets
2)6-8 single leg step ups
10 Glute hamstring raises
3 sets
3) 10 Deadlifts
Rest as needed between sets
WORKOUT
30 Hang clean and presses 95lbs
Rest 2 mins
20 Hang clean and presses 115lbs
Rest 2 mins
10 Hang clean and presses 135lbs
WORKOUT: For Time
150 Kettlebell swings 53lbs (last month 100 @ 70)
Every Rest 800 meter run
WORKOUT: FOR TIME
100 Burpee pullups for time
Today is an active rest day for the program!
45 Mins of one of the following:
Biking
Running
Swimming
Strength:
5 Sets
3 Barbell close grip bench press
Rest 30 secs
Max time L sit
Rest 2 mins
Rest as needed
4 Sets
10 Incline DB Flys
Rest 30 secs
12 Bent over barbell rows (slow and controlled)
Rest 2 mins
Rest as needed
4 Sets
Dips ( until failure add weight if you can do over 10 reps)
Rest 30 secs
Strict Supinated grip pull-ups (until failure)
Rest 2 mins
Workout:
4 Rounds
14 Hollow Rocks
14 V-Ups
14 Tuck Ups
14 sec. Hollow Rock Hold
Rest 1 min between rounds
STRENGTH
5 Sets
5 Reps TEMPO Front Racked KB squats
33 X 1 (3 Seconds down, 3 second pause at bottom)
Rest 90 seconds between sets
WORKOUT: FOR TIME
400 Meter lunge
Use kettlebells if it sounds to easy.
At 400 Meters…
400 Meter run
WORKOUT: Not for time
100 Seated Russian Twists with weight pause on floor touch. No bounce.
(Feet off the ground)
Strength:
3 Sets
20 Alternating standing dumbbell curls
Rest 30 secs
20 Prone barbell tricep ext. (skull crushers)
Rest 30 secs
3 Sets
10-1 ¼ Barbell curls
Rest 30 secs
30 Standing band tricep extensions
Rest 30 secs
3 Sets
10 Seated dumbbell hammer curls
Rest 30 secs
10 Bent over dumbbell tricep kickbacks
Workout: For Time
20-18-16-14-12-10
Ring push ups
GHD sit-ups
DB single arm clean and press 50lbs split reps on each arm. 10/10 9/9….
Today is an active rest day for the program!
45 Mins of one of the following:
Biking
Running
Swimming
