Day 140

Power

 

5 Min any Cardio

4 Way Movement Mobility x2

3×5 Box Jump @30″

5 x Broad Jump for max distance

 

Task 1

8 x Power Clean AHAP + 10 cal Ski or Row

 

Task 2

8 x Alternating Dumbbell Snatch AHAP + 100m Sprint

4 Rounds. Rest 2 Minutes

 

Task 3

30 x Burpee Box Jump Over for time

 

5 Minute Mobility

gluteal-fan-mash-out-2

 

 

 

Day 139

Recovery

 

Task 1

 

20 Minutes Cardio

40 sec easy/20 sec hard

 

Task 2

 

30 Minute Circuit on Rotation. Not for time

 

10 x TGU

10 x Step Up on to 20″ Box

10 x KB Swing

10 x Hollow Rock

5 x Box Jump on to 20 inch box (step down)

10x Wall Ball @20lbs/14lbs

 

5 Minute Bike

 

Day 138

Squat and Vertical Press

 

Warm Up

5 Minute  Bike

Banded Monster Walks

2×10 Banded Squat

3 x10 Z Pree (Bar Only)

 

Task 1

EDT Block 1

 

15 Minute AMRAP

6 x Reverse DB Lunge + 5 x Arnold Press @10 Rep Max Weight

 

Task 2

EDT Block 2

15 Minute AMRAP

5 x Goblet Squat + 5 x DB Lateral Raise @ 10 Rep Max Weight

 

Task 3

100 Cal Fan Bike Or Row For Time.

 

5 Minute Mobility

box-pigeon-squence

 

 

Day 137

Horizontal Push Pull

5 Minute Any Cardio

 

3 x (5 x Band Resisted Push Up / 20x Banded Tricep Pressdown/ 10 x Bent Over Lateral)

 

Task 1

 

4 x Bench Press Every 3 Minutes for 18 Minutes building to 4 Rep Max (80% 1RM)

 

Task 2

EDT 

 

15 Minute AMRAP

5 x Incline DB Bench Press + 5 x Supinated Barbell Row @10 Rep Max Weight

 

Task 3

 

Max Rep Push UPs in 10 Minutes

 

5 Minute Mobility

bench-backbend

 

 

 

Day 135/136

 

Rest and Recovery

 

Day 134

 

Squat/Vertical Push

 

5 Minute Ride

2×10 m Banded Monster Walks

3 x (5 x Cuban Press / 10 Banded Squat/ 5 Jump Squat)

 

Task 1

 

15/15 Bulgarian Split Squat + 15  Behind the Neck Press/ 3 Rounds

 

Task 2

 

20 Minute EDT

5 x DB Jump Squat (10 Rep Max Weight)

+ 5 x Barbell Push Press (10 Rep Max Weight)

Try to accomplish at least 20 Rounds.

 

dynamic-medial-quad-mash-out-in-frog-pose

 

 

 

Warm UP

5 Min Row

4 Way Movement mobility x 2

 

Task 1

3 x KB Clean +2 x Press every 30s for 10 Minutes

 

Task 2

3 x Power Clean EMOM increasing weight each minute to find 3 rep max

 

Task 2

10 x Heavy Dumbbell Thruster + 20 seconds ALL OUT on Fan Bike or Rower for Max Calories. 5 Rounds . Rest As needed.

 

Cool Down

5 Minute Bike

 

 

 

 

Day 133

 

Recovery/Regeneration

 

Warm UP

 

3+3 TGU + 1 Min Plank. 3 Rounds @ 8/12/16 KG

 

Task 1

5 Rounds of

400m Run

500m Row

Conversational Pace. Don’t redline

 

5 Minute Mobility

banded-leg-sequence

 

 

 

 

 

 

Day 132

 

Push/Pull

 

Warm Up

5 Min Row

3 x (5 x Banded Resisted Push Up/ 5 x Pull Up / 20 x Tricep Press Down)

 

Task 1

EDT Block 1 

15 Minute AMRAP @ 10 Rep Max Weight

 

5 x Incline Dumbbell Bench Press

5 x Supinated Barbell Row

 

EDT Block 2

 

15 Minute AMRAP @ 10 Rep Max Weight (or bodyweight)

 

5 x Dip

5  x Pull Up

 

Task 3

 

Max Rep Push Up + Max Rep Ring Row. 3 Rounds

 

5 Minute Mobility

bench-backbend

 

 

 

 

 

 

 

 

 

Day 131

 

Warm Up

 

5 Minute Row

2 x 1 Min Weighted Plank

4 Way Movement Mobility x 2

 

Task 1

8 x Barbell Bridge + 8 X Good Morning. 1 Min Rest. 4 Rounds. AHAP

 

Task 2

Deadlift Strength Ladder

 

10-1 Increasing Weight Each Round. Perform 10 Cal Sprint Row Between Sets. Rest as needed. Not For time.

 

Task 3

 

12 x Reverse Dumbbell Lunge + 12 x DB Thruster @2x14kg. ,4 Rounds for Time.

Reduce Weight to 2x12kg if necessary

 

5 Minute Mobility

 

couch-stretch-with-10-instep-to-rotation