October 17, 2021
1.) BARBELL SQUAT 10,8, 8, 6, 4 2.) TOE TAPS 50, 75, 100 3.) BANDED SQUATS 20, 20, 15 4) DUMBELL LUNGES 8, 6,6 5.) OVERHEAD SQUAT 8,8,6
Category: Uncategorized
Shoulder Hump Day
WarmUps (2 Rounds): 100 ToeTaps 50 Crunches 10 PushUps Main Set : 5 Rounds: Ring Pushups * 10 Arnold Dumbell Press * 10 Frog PushUps * 10 Barbell Clean & Jerk 5 * 8 Dumbell Roll Up / Shrug 3 * 10
Monday Row Day
Concept 2 Rower 48 Min Row 550 Calories
Sunday Leg Day
5 Mile AM Walk Front Squat Barbell 4 * 10 Dumbell Overhead Squat 4 * 10 Barbell Stiff Leg Deadlift 4 * 10 Band Squat Behind the Knee 2 * 20 (Spanish Squat)
02/10/2021 Hump Back Day
Warmup
Super Chest Sunday 02/07/2021
Warmups: 100 ToeTaps50 Crunches 20 Toes2Bar 6 * 8 Barbell Press5 * 9 Dumbell Incline Press2 * 15 Pushups2 * 8 Dumbell Flyes3 * 9 Dumbell Tricep Extension2 * 5 Rings PushUps
The 363 01/19/2021
50 Wall Balls 50 Flutter Kicks w Medicine Ball 50 Burpees 50 Toe Taps 50 AirSquats 50 Double Unders 21 Dumbell Curls 21 Dumbell Thrusters 21 Crunches
01/18/2021
5*8 Barbell Chest Press 4*8 Dumbell Incline Flyer 4*8 Barbell Chest Incline Press AMRAP 30 Minutes 10 Toes 2 Bar 30 Crunches 10 Dumbell Thrusters 10 Burpees 50 Toe Taps 10 Tricep Extensions
01/16/2021 Squaturday
5*8 Barbel Squats 5*8 Dumbell Lunges 5*8 Barbell Stiff Leg Deadlifts 5*8 Pistols 2*100 Toe Taps
01/15/2021
5 Rounds 5 * 4 Strict Presses 5 * 9 Push Jerks 5 * 4 Dumbell Power Snatch (each arm) Chipper : 50 Toe Taps 10 Dumbell Thrusters 15 Dumbell Curls 15 Goblet Squats 10 Burpees 15 Goblet Squats 15 Dumbell Curls 10 Dumbell Thrusters 50 Toe Taps