Front Rack Lunge 3x6 at 50/20 kg
Rest 1:30 between sets.
3 rounds for time of:
15 Kettlebell Squats, 20/8 kg
10 Deadlifts, 65% 1RM
Rest 1 min
3 rounds for time of:
V-up Hold, 1 min
V-up, 1 min
Air Squat, 1 min
Front Rack Lunge 3x6 at 50/20 kg
Rest 1:30 between sets.
3 rounds for time of:
15 Kettlebell Squats, 20/8 kg
10 Deadlifts, 65% 1RM
Rest 1 min
3 rounds for time of:
V-up Hold, 1 min
V-up, 1 min
Air Squat, 1 min
Pull-ups 3x5
Rest 1:30 between efforts.
22-20-18-16 reps, for time of:
Supinated Grip Body Row
Plate Front Raise
5 rounds for time of:
10 Seated Strict Press
12 Dumbbell Chest Flies
15 Leg Raises
Rest 1 min
A single set of Elevated Split Squats for max reps.
5 rounds for time of:
15 Cyclist Back Squats, 50/30 kg
15 Kettlebell Deadlifts, 24/16 kg
Rest 1 min
30-20-10 reps, for time of:
Goblet Squat
Hamstring Curl
Bench Press 2x Max Rep
Use the heaviest weight you can for each set.
Rest 2:30 between sets.
Strict Press 6-6-6-6-6-6-6-6
Use the heaviest weight you can for each set.
Rest 1 min between sets.
4 rounds for time of:
15 Banded Chest Press
10 Push-ups
Rest 1 min
A single set of Elevated Split Squats for max reps.
4 rounds for time of:
10 Back Squats, 60% 1RM
20 Jump Squats
Rest 2 mins
5 rounds for time of:
10 Deadlifts, 50% 1RM
25 Glute Bridges
3 rounds for time of:
5 Pull-ups
15 Kettlebell Gorilla Rows
Rest 1:30
5 rounds for time of:
10 Wide Grip Bent Over Rows, 50/25 kg
15 Banded Rows
Rest 1 min
3 rounds for time of:
Max Rep Bench Press, 80% 1RM
Max Rep Bench Press, 60% 1RM
Max Rep Bench Press, 40% 1RM
Rest 2 mins
30-24-18-12 reps, for time of:
Split Squat
Dumbbell Glute Bridge, 30/15 kg
4 rounds for time of:
12 Front Squats, 50/25 kg
16 Walking Lunges, 22.5/7.5 kg
Rest 1:30
4 rounds for time of:
20 Jump Squats
20 Air Squats
Rest 1 min
Bench Press 2x Max Rep
Use the heaviest weight you can for each set.
Rest 2:30 between sets.
4 rounds for time of:
12 Dumbbell Chest Flies, 20/7.5 kg
12 Seated Dumbbell Strict Press, 15/5 kg
Rest 1:30
20-18-16-14-12 reps, for time of:
Pendlay Row, 50/25 kg
Lat Pull Down
Crunch
5 rounds for time of:
6/6 Reverse Lunges, 60/30 kg
20 Kettlebell Sumo Squats, 32/20 kg
Rest 1 min
12 Bulgarian Split Squats, 15/5 kg
Every 1 min for 8 mins.
5 rounds for time of:
12 Cyclist Squats, 35/20 kg
Calf Raise, 1 min