Tuesday, 4/16



Minute 1 Row Cal
Minute 2 Air Squats
Minute 3 Push-ups
Minute 4 Burpees
:40 seconds Work Each Minute
Barbell Work
5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
5 STL Deadlifts, 5 Hang Muscle Cleans, 5 Power Cleans


Push Press (5 x 5 )

5 sets of 5 reps (climbing in weight)

In between each set complete 20 HEAVY Russian Twists 35/20lb DB or more. L + R = 1 Rep

Metcon (AMRAP - Reps)

2min. AMRAP:
12/9 Cal Assault Bike or Row Sprint
8 Alt. DB Snatches 70/50
Max Toes-To-Bar in remaining time

Rest 1min. x 5 Rounds

*Score is TTB only
*I really want you to move quick! You should have about a minute on the TTB, so if you don't, scale a few things back.


Metcon (No Measure)

"The Big Sexy Version 2. Arms and Abs Edition"

16min. EMOM: (4 Rounds)
Min. 1) 12/9 Cal Assault Bike
Min. 2) Max DB Skull Crushers 25/15+
Min. 3) 12/9 Cal Row
Min. 4) Max Barbell Bicep Curls 45/35lb

Rest 4min.

16min. EMOM: (4 Rounds)
Min. 1) 12/9 Cal Bike
Min. 2) Max DB Russian Twists
Min. 3) 12/9 Cal Row
Min. 4) 45sec Plank Hold* For the "Max" sections, try and work for 40sec. so you get a little rest.

*The weights on this are going to be a little personal dependent, but make sure you can move the weight the entire 40sec. Should be pretty much failing at the end of the time limit.

* These movements aren't meant to be fast today so keep quality #1. You can go fast on the cardio if you wanna jack your heart rate :)

Freddy HansenComment