MONDAY:
A)
2 sets:
30 sec L sit
2-6 Muscle ups OR 7 Strict pull ups (2 sec hold at top)
10 Heel elevated Goblet squats (w/ KB)
B.
For quality:
10-9-8-7-6-5-4-3-2-1 of:
Barbell bench over row
Narrow grip push up
C.
3 sets: (60 sec rest btw sets, NO MORE)
12 Bent over reverse flys
12 DB Lateral raises (slow and controlled)
D.
E2MOM x 3
20 Strict (unbroken) chin ups *Use band
TUESDAY:
A.
2 sets:
100ft Walking lunges (holding med ball)
10 Ab rollers
20 second overhead DB hold
B.
For time:
30 Clean and jerks (135/95)
rest 2 minutes
30 Thrusters (95/65)
rest 2 minutes
30/20 Calories (all out)
WEDNESDAY:
A.
Use any machine:
2 minutes on, then,
3 rounds of:
20 sec on, 40 sec off
3 rounds of:
30 sec on, 30 sec off
4 rounds of:
45 sec on, 15 sec off
B)
3 Rounds:
2 minutes on, 1 minute off:
Climb the ladder *Complete 2 burpees over bar btw each new set
1 Squat clean (135)
1 S2OH
2 Squat cleans
2 S2OH
and so on…
THURSDAY: (yes, same as last week…be there!)
A.
3 sets: (90 sec btw sets)
12 Flat bench (2 sec down)
16 Inc DB bench press (2 sec down)
B.
2 sets: (60 sec btw sets)
12 DB Skull crushers (2 sec down)
12 Arnold presses (2 sec down)
C.
20 Push ups every minute for 3 minutes
FRIDAY:
A.
3 Rounds:
30 Plank jacks
30 Banded good mornings
10/10 Heavy DB strict press
*30 seconds rest after each round
B.
For total time:
75/60 Calories
right into,
5 Rounds:
15 Pull ups
15 KB swings