Part 1 A1. barbel strict press – work to a 8 reps @ RPE of 9 A2. DB bent over row – unsupported – 10 reps per side *same weight as last week x8 minutes Part 2 B1. seated – on ground – double kb arnold press x 12 @ same weight as last week…
Part 1 A1. good morning – add 10 pounds from last week for 6 reps A2. DB lateral delt raise x 12 x8 minutes Part 2 Goblet squats (bicycle squats)x 15 reps *add 10 pounds from last week and tempo fo 2020 Seated Pike raises x 10 x8 minutes Part 3 15 K2E 15 double…
Cardio Party CFM tri top of every 10:00 @ hard efforts for 4 rounds 500m ski erg 1K bike erg 450m run
Part 1 A1. Bridged DB floor press x 12 reps A2. weighted barbell inverted row x 10-12 reps A3. side plank hold x :30/side x10 minutes **build from last week Part 2 top of every 8:00 for 3-4 rounds 200m run 20 pull ups 200m run 20 DB bench press 200m run
Part 1 A1. Back Squat. 8 reps@ 2020 tempo @ 5 pounds more then last week A2. :30 slingshot marching x8 minutes Part 2 B1. Single leg elevated hip thruster x 10/side B2. side delt raises x 10 x8 minutes (building from last week) Part 3 amrap 18:00 10 DB lunge steps, 50/35# per hand…
Part 1 8:00 – steady movement weighted chin up – building for singles strict dips x amrap bent over rear delt flies x 10 reps Part 2 8:00. -steady movement *build from last week seated preacher curls x 10/side laying DB skull crushers x 10 side plank hold x :30/side Part 3 3:00 on /…
Part 1 Hang Clean – 8 minutes pause @ knee for 2 sec. – work on staying over the bar and getting full ext. here building from last week Part 2 Minute 0-10:00 3 rounds 30/23 cal row 5 hang power cleans, 155/105 or 185/125 Minute 10:00 – 20:00 3 rounds 30/23 cal row 10…
Part 1 A1. barbel strict press – work to a 8 reps @ RPE of 8 A2. DB bent over row – unsupported – heavy 8 per side *build from last week x8 minutes Part 2 B1. seated – on ground – double kb arnold press x 10 *build from last week B2. rear delt…
Part 1 A1. good morning – 80% of last weeks tough 5 for 8 reps A2. DB side lying ext. rot. x 8/side x8 minutes Part 2 Goblet squats (bicycle squats)x 15 reps front delt raise x 10 reps x8 minutes Part 3 12:00 amrap 18/15 cal row 15 sit ups 12 SA kb thrusters,…
Cardio Party 40:00 amrap 33 cal row 33 cal bike 33 cal ski erg or air runner ***after each set of 33 – push a sled around the building @ 25#/0#
