Blog

Friday 12/2/16

By Kanoa


Friday 12/2/16

a.
Barbell Floor Press Establish New 5RM

b.
Gainz:
4x
5 1 Arm Dumbbell Overhead Press Press (one side)
5 1 Arm Dumbbell Standing Row (one side)
5 1 Arm Dumbbell Overhead Press Press (other side)
5 1 Arm Dumbbell Standing Row (other side)

4x
5 Barbell Bent Over Row w/Supinated Grip
12 1 Arm Weighted GHD Crunch (each)

Shredz:
4x
15 Floor Tricep Extension
15 Push-Up
20 Standing Band Tricep Extension

3x
20 Leg Raise
20 Knee 2 Chest
20 Hip Lift
20 Sit-Up
90sec High Extended Plank

c.
“7s”
AMRAP 7min
5 Push-Up
10 Burpee
20 Double Under
...rest 1min
AMRAP 7min
5 Chin-Up
10 WallBall
20 Double Under

Saturday 12/3/16

Complete with a partner

3 Rounds
20 Barbell Back Squat
20 Pull-Up
20 Barbell Push Press
20 Dumbbell Box Step-Up
*complete 200m Farmer Carry after 3rd Round
...then
3 Rounds
10 Barbell Back Squat
10 Pull-Up
10 Barbell Push Press
10 Dumbbell Box Step-Up
*complete 200m Sled Push after 3rd Round
...then
3 Rounds
5 Barbell Back Squat
5 Pull-Up
5 Barbell Push Press
5 Dumbbell Box Step-Up
*complete 2000m Row after 3rd Round

 

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