Arms EMOM
3-4 Rounds of the following:
1. 15 Triceps Push Up
2. 20 Bicep Curls 15#
3. 20 Shoulder Press 15#
4. 100 Mtn. Climbers
5. 20 Triceps Overhead Extension 10#
6. 50 Alternating Single Arm Row 20#
7. 10 T-Raise 10#
8. 5 (each arm) Plank Up/Down Jack
9. 20 Reverse Fly 15#
10. 20 Dips
1 minute rest after each round
Legs Strength Ciruit & AMRAP
Barbell Squat: Build up weight to 3 continuous reps (max 5 minutes) (max of 120#)
Sumo Barbell Deadlift: Build up weight to 3 continuous reps (max 5 minutes) (max of 105#)
15 minute AMRAP:
4 pull ups
8 barbell thrusters 30#
16 dumbbell lateral lunges (per leg) 20#
32 jump ropes
4 times through of the following w/ 30 seconds rest between rounds
Walking Lunges - 10 per leg 25#
Banded Side Squat - 10 per leg med. ball
High Knees - 30 seconds
Cardio & Core
10 minute warm up run
10 100 yard sprints
10 minute cool down walk/run
45 seconds on/15 seconds rest - x 3:
Back Extension
Banded Dead Bug
Crawling Plank
Medicine Ball Twist to Hold
Mermaid CrunchChest & Back Strength Circuit
3 rounds of each of the following circuits:
10 Bench Press 75#
10 T-Row 45#
30 seconds rowing machine
10 High Cable-Cross Over level 6
10 Reverse Grip Row 60# or 70#
30 seconds Pop Squats
10 Lat Pull Downs 100#
10 Push Ups
30 seconds star jumps
10 Landmine Chest Press 35#
10 Overhead Pull Downs 30#
30 seconds burpees
30 seconds rowing machine
10 High Cable-Cross Over level 6
10 Reverse Grip Row 60# or 70#
30 seconds Pop Squats
10 Lat Pull Downs 100#
10 Push Ups
30 seconds star jumps
10 Landmine Chest Press 35#
10 Overhead Pull Downs 30#
30 seconds burpees
Tabata
5 rounds:
Lunge Jack (right)
Lunge Jack (left)
Donkey Kicks
Hollow Rock
Speed Skater
180 Degree Jumps
Frog Lunge Jumps
Roll Ups (feet together)
Arms AMRAP
8 min. AMRAP for each set/ 1 minute rest between sets
10 triceps push ups
10 bicep curls
10 shoulder press
50 mountain climbers
10 overhead triceps extension
30 alternating single arm rows
5 T-raise
3 (each side) plank up/down jacks
10 reverse fly
20 dips
10 Arnold press
5 half burpees
Legs Strength Circuit 2
Barbell Squat: Build up weight to 3 continuous reps (max 6 minutes)
Sumo Barbell Deadlift: Build up weight to 3 continuous reps (max 6 minutes)
15 minute AMRAP:
4 pull ups
6 barbell thrusters
8 (1.5 rep) dumbbell lateral lunges (per leg)
16 double unders
4 times through of the following w/ 30 seconds rest between rounds
Walking Lunges - 10 per leg 25#
Banded Side Squat - 10 per leg med. ball
High Knees - 30 seconds
Cardio & Core 2
10 minute warm up run
10 hill sprints
10 minute cool down walk/run
45 seconds for each (no rest) x 3:
Back Extension
Banded Dead Bug
Crawling Plank
Medicine Ball Twist to Hold
Mermaid Crunch
Chest & Back Strength Circuit 2
4 rounds of each of the following circuits (no rest between rounds, 30s rest between circuits):
10 Bench Press
10 T-Row
30 seconds rowing machine
10 High Cable-Cross Over level 6
10 Reverse Grip Row
30 seconds Pop Squats
10 Lat Pull Downs
10 Push Ups
30 seconds star jumps
10 Landmine Chest Press
10 Overhead Pull Downs
30 seconds burpees
Tabata 2
5 rounds:
Tuck Jumps
Lunge Jumps
Donkey Kicks
Hollow Rock
Speed Skater (with weights)
180 Degree Jumps
Frog Lunge Jumps
Plank Hip drops
5 rounds:
Tuck Jumps
Lunge Jumps
Donkey Kicks
Hollow Rock
Speed Skater (with weights)
180 Degree Jumps
Frog Lunge Jumps
Plank Hip drops
No comments:
Post a Comment