TEST

MONDAY

DAILY WORKOUT

A)

Every 2 minutes for 10 minutes (5 sets)

8-12 strict press @ 40-60% of 1rm strict press

Rest remaining time of each set

Rest 60 seconds

60 seconds strict press max reps @ 50% of 1rm strict press

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs

Level 2: 55lbs

Level 3: 75lbs

B)

Rotate stations every minute for 16 minutes (4 sets)

Station 1

8-12 wide grip banded pull ups

Station 2

30-45 seconds banded side steps

Station 3

8-12 supinated pull ups

Station 4

30-45 seconds banded deadbugs

Rest remaining time of each set

C)

TTT

5 sets

10 air squats

8 jumping air squats

6 jumping lunges

4 pop squats

Rest 60 seconds between sets

D)

As many rounds as possible in 10 minutes

10 kipping pull ups

10 shoulder to overhead

10 double or single unders

Level 1: 35lbs

Level 2: 65lbs

Level 3: 95lbs

Substitutions

Substitution for 15 calorie bike:

15 calorie on any machine

300-400 meter run

15 butterfly sit ups

https://youtu.be/ZY1j46ozHHU

15 front squats

https://youtu.be/-_Nw3jP6J1w

Modifications

Substitution for 15 calorie bike:

15 calorie on any machine

300-400 meter run

15 butterfly sit ups

https://youtu.be/ZY1j46ozHHU

15 front squats

https://youtu.be/-_Nw3jP6J1w

TUESDAY

DAILY WORKOUT

A)

Every 2 minutes for 10 minutes (5 sets)

8-12 strict press @ 40-60% of 1rm strict press

Rest remaining time of each set

Rest 60 seconds

60 seconds strict press max reps @ 50% of 1rm strict press

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs

Level 2: 55lbs

Level 3: 75lbs

B)

Rotate stations every minute for 16 minutes (4 sets)

Station 1

8-12 wide grip banded pull ups

Station 2

30-45 seconds banded side steps

Station 3

8-12 supinated pull ups

Station 4

30-45 seconds banded deadbugs

Rest remaining time of each set

C)

TTT

5 sets

10 air squats

8 jumping air squats

6 jumping lunges

4 pop squats

Rest 60 seconds between sets

D)

As many rounds as possible in 10 minutes

10 kipping pull ups

10 shoulder to overhead

10 double or single unders

Level 1: 35lbs

Level 2: 65lbs

Level 3: 95lbs

Substitutions

Substitution for 15 calorie bike:

15 calorie on any machine

300-400 meter run

15 butterfly sit ups

https://youtu.be/ZY1j46ozHHU

15 front squats

https://youtu.be/-_Nw3jP6J1w

Modifications

Substitution for 15 calorie bike:

15 calorie on any machine

300-400 meter run

15 butterfly sit ups

https://youtu.be/ZY1j46ozHHU

15 front squats

https://youtu.be/-_Nw3jP6J1w

WEDNESDAY

DAILY WORKOUT

A)

Every 2 minutes for 10 minutes (5 sets)

8-12 strict press @ 40-60% of 1rm strict press

Rest remaining time of each set

Rest 60 seconds

60 seconds strict press max reps @ 50% of 1rm strict press

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs

Level 2: 55lbs

Level 3: 75lbs

B)

Rotate stations every minute for 16 minutes (4 sets)

Station 1

8-12 wide grip banded pull ups

Station 2

30-45 seconds banded side steps

Station 3

8-12 supinated pull ups

Station 4

30-45 seconds banded deadbugs

Rest remaining time of each set

C)

TTT

5 sets

10 air squats

8 jumping air squats

6 jumping lunges

4 pop squats

Rest 60 seconds between sets

D)

As many rounds as possible in 10 minutes

10 kipping pull ups

10 shoulder to overhead

10 double or single unders

Level 1: 35lbs

Level 2: 65lbs

Level 3: 95lbs

Substitutions

Substitution for 15 calorie bike:

15 calorie on any machine

300-400 meter run

15 butterfly sit ups

https://youtu.be/ZY1j46ozHHU

15 front squats

https://youtu.be/-_Nw3jP6J1w

Modifications

Substitution for 15 calorie bike:

15 calorie on any machine

300-400 meter run

15 butterfly sit ups

https://youtu.be/ZY1j46ozHHU

15 front squats

https://youtu.be/-_Nw3jP6J1w

THURSDAY

REST DAY

FRIDAY

DAILY WORKOUT

A)

Every 2 minutes for 10 minutes (5 sets)

8-12 strict press @ 40-60% of 1rm strict press

Rest remaining time of each set

Rest 60 seconds

60 seconds strict press max reps @ 50% of 1rm strict press

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs

Level 2: 55lbs

Level 3: 75lbs

B)

Rotate stations every minute for 16 minutes (4 sets)

Station 1

8-12 wide grip banded pull ups

Station 2

30-45 seconds banded side steps

Station 3

8-12 supinated pull ups

Station 4

30-45 seconds banded deadbugs

Rest remaining time of each set

C)

TTT

5 sets

10 air squats

8 jumping air squats

6 jumping lunges

4 pop squats

Rest 60 seconds between sets

D)

As many rounds as possible in 10 minutes

10 kipping pull ups

10 shoulder to overhead

10 double or single unders

Level 1: 35lbs

Level 2: 65lbs

Level 3: 95lbs

Substitutions

Substitution for 15 calorie bike:

15 calorie on any machine

300-400 meter run

15 butterfly sit ups

https://youtu.be/ZY1j46ozHHU

15 front squats

https://youtu.be/-_Nw3jP6J1w

Modifications

Substitution for 15 calorie bike:

15 calorie on any machine

300-400 meter run

15 butterfly sit ups

https://youtu.be/ZY1j46ozHHU

15 front squats

https://youtu.be/-_Nw3jP6J1w

SATURDAY

DAILY WORKOUT

A)

Every 2 minutes for 10 minutes (5 sets)

8-12 strict press @ 40-60% of 1rm strict press

Rest remaining time of each set

Rest 60 seconds

60 seconds strict press max reps @ 50% of 1rm strict press

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs

Level 2: 55lbs

Level 3: 75lbs

B)

Rotate stations every minute for 16 minutes (4 sets)

Station 1

8-12 wide grip banded pull ups

Station 2

30-45 seconds banded side steps

Station 3

8-12 supinated pull ups

Station 4

30-45 seconds banded deadbugs

Rest remaining time of each set

C)

TTT

5 sets

10 air squats

8 jumping air squats

6 jumping lunges

4 pop squats

Rest 60 seconds between sets

D)

As many rounds as possible in 10 minutes

10 kipping pull ups

10 shoulder to overhead

10 double or single unders

Level 1: 35lbs

Level 2: 65lbs

Level 3: 95lbs

Substitutions

Substitution for 15 calorie bike:

15 calorie on any machine

300-400 meter run

15 butterfly sit ups

https://youtu.be/ZY1j46ozHHU

15 front squats

https://youtu.be/-_Nw3jP6J1w

Modifications

Substitution for 15 calorie bike:

15 calorie on any machine

300-400 meter run

15 butterfly sit ups

https://youtu.be/ZY1j46ozHHU

15 front squats

https://youtu.be/-_Nw3jP6J1w

SUNDAY

REST DAY

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