WORKOUT
A. 1 Squat snatch or Power snatch every 40 sec x 15 reps
B. 10 mins steady flow:
Supinated grip DB Bent over row ISO At top x 8/arm alt.
Rest 15 sec
8/leg Weighted cossack lunge alt.
Rest 15 sec
5/arm TGU to sit up
Rest 15 sec
+
WOD TBD
BOOTCAMP
11 min AMRAP:
11 DB Power cleans
11 Squat jumps
11 DB Push press
1x run around island
Rest 4 mins
11 min AMRAP:
11 DB thrusters
11 No push up burpees over DB
22 weighted sit ups
+
Finisher:
12-15 DB Bicep curls
12-15 DB Skull crushers
12 DB Plank pull throughs
SWEAT
4 rounds:
60 sec Row/bike/ski
30 sec rest
60 sec Alt. Reverse lunge to air squat
30 sec rest
60 sec KBS
30 sec rest
60 sec Burpee box jump overs
30 sec rest
60 sec ball slams
30 sec rest
60 sec Ab mat sit ups
30 sec rest
MUSCLE
A. 10-8-6-4-2
Barbell bench press – all tough sets
Rest 20 sec
Strict pull up (weighted if possible )
Rest 20 sec
Lying DB Fly’s
Rest 20 sec
DB preacher curls (single arm at a time)
Rest as needed b.t sets
*increase weight as reps go down make all sets tough
+
3 sets:
Tall kneeling hammer curls @30×0 x 8-10 tough reps
Rest 30 sec
Single arm DB Tall kneeling push press with 3 sec lower down x 6-8/arm
Rest 30 sec
Tricep Dips x 15-20 (till almost failure)
Rest 30 sec
+
Finisher if time:
10 DB High pull
10 DB Lateral raises
10-20 DB Push ups tough
30 sec weighted plank
x 3 sets
Recent Comments