1 mile run
50 GHD
1 mile run
25 decline leg/hip raise
25 TTB
1 mile run
1 mile run
50 GHD
1 mile run
25 decline leg/hip raise
25 TTB
1 mile run
5 rounds
2min max rep BW deadlift
4 Rounds of:
15 power cleans
15 dips
Bench press 5,5,3,3,1,1
Then:
4 rounds of
16 hollowrock
8 decline leg raises
10 TTB
Front squat and pullup (10-1, 1-10)
3 rounds
Straight leg DL w/ DB 10 reps
Walking lunges w/ DB 20 reps (each step counts 1)
walk jog warm up
shoulder press
5,5,3,3,1,1
then 5rounds
waiters walk (to water and back)
floor wipers (10)
v-ups (10)
TTB (8)
then
DB shoulderpress+shrug Guantlet
8×5 back squat (make it heavy for 3 x rest)
leg press (do it till you have had enough)
8 rounds, Buffet style
15 ring push up
10 pull up
15 sit up
Core cool down in bike room
row warmup
Deadlift 8,5,5,3,3,1,1
8 rounds buffet style
6 power cleans
30s DB shrug hold
5 TTB
Good metcon for you guys since I am on a lung break.
row 900
25 burpees
row 700
20 burpees
row 500
15 burpees
row 300
10 burpees
6×6 Bench Press
5 alternating sets
max rep parallete pushups
10 GHD situps
Core – 3×10
windshield wipers, v-ups, russian twists, bicycle crunch, flutter kicks, max hold plank
10-1 FS paired with 1-10 BS increasing weight every set
so it is like this – get a weight and do 10 FS +1 BS then rest go up in weight and do 9FS + 2BS and so on.
run warmup
shoulders
core cool down
row warm up
leg press: (approx 3 min rest between)
50 rep with 1 plate per side
40 rep with 2 plate per side
30 rep with 3 plate per side
20 rep with 4 plate per side
10 rep with 5 plate per side
then core cool down
row warmup
Deadlift (the weight target is 70% max)
8 to 1 by one
45 sec rest between sets (do 8, 45s, do 7……)