Strength & Conditioning:
A.) 35min. to finish…
Cal Assault Bike or Row or 30 ft Shuttle Runs
*200 Double Unders After Each Round
Just to clarify… You do 60 of everything, then 200 Double Unders (total)… Then 50 of everything and 200 Double unders… Then 40 and 200 Double unders… All the way to 20 and 200 Dubs. Can you finish?!?!
EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 15 Front Squats 75/55lb. Bar
Min 3: 12 Burpees
Min 4: 15/12 Cal Bike
Min 5: 15 SDHP’s 75/55lb. Bar
Min 6: 60 Double Unders
Min 7: Rest
Da Daily D:
100 Single Arm Devil Press (50/35lb+.)
Have fun and go HARD!!
Single Arm Devil Press:
Full Body Aesthetics: Day 6 Cycle 5
7min. of Barbell Hip Thrusts
7min. of Incline DB Bench Press
7min. of Strict Pull-Ups (Regular Grip and Shoulder Width)
7min. of Tilted Single Arm DB Press
*For this one you are NOT allowed to put the DB down for then entire 7min. Pick a weight that you can do 5-7 reps on each side repeatedly the entire time. Gets REALLY nasty.
7min. of Bodyweight Dips
*You can use parallel bars or a bench today.
7min. of Supinated DB Curls
7min. of DB Russian Twists with a 35lb. DB for men and 25lb. For Women.
* I am programming the weight on this particular exercise because it’s literally the perfect weight for almost everyone on this.
No matter what, your goal is to lift MORE TOTAL weight than you lifted on the previous week.
For the weight, pick something that you can do 6-8 reps with continuously the entire time with short rest breaks (10-20sec.) unless I specified something different.
REST 2-3min. AFTER EACH STATION