April 3, 2019 Week 8 Day 3

Core (6 Minutes)

A.

Every 30 seconds x 3 sets (4:30)

  1. Hollow body to l sit on DB’s/ Hollow body to L Press/Hollow Body Hold  x 5
  2. V Up/ Tuck Up/ Tuck Wrap/ Tuck Hold x 15/12/10
  3. Elbow Plank x 25/2015 seconds

One set of:

  1. 60/50/45 second Straight leg bottom balance

Strength (15 Minutes)

A.

Take 8 minutes to build to a:

  1. 1 Rep Max Bench Press

Build Muscle (45 Minutes)

A.

8 EMOM

  1. 6 Weighted Dips*/ 14 Dips w/ 3 second negative/ 14 Close Grip Push Ups w/ 3 second negative + knee push
  2. 12 Front Rack Kettlebell Reverse Lunges/ 12 Farmer Carry Reverse Lunges/ 6 per side Farmer Carry Split Squat Lunges

Lunge weight

Men – 20/18/16 kg

Women – 16/14/12 kg

*Use heavier than last weeks (March 27th)  8 reps, every other level has additional reps instead of more weight.

When the clock hits 10:00 begin…

B.

6 EMOM

  1. Renegade Row x 12 @ 1 second hold + 2 seconds down
  2. GHD Sit Up/ Toes to bar/ Leg Raise/ Knees to Elbow/ V Ups  x 18/15/12

When the clock hits 19:00 begin…

C.

Every 8 minutes x 3 sets (24 Minutes)

All exercises to be completed within the 5 minutes

  1. Farmer Carry x 60 Yards (Men – 28/24/20 kg & Women – 20/16/12 kg)
  2. 100 Yard Heavy Sled Push or .06 on Skill Mill Level 8/7

Men – 150/125/100

Women – 100/75/50

  1. Run .25/.20/.15 ( 400/300/250 Meters) or Bike (Men –  30/25/20 & Women – 20/18/15)

Additional Strength + Conditioning Options

Conditioning (30 Minutes)

A.

For time complete:

Begin running clock

  1. Run 1200/900/600 Meters or Calorie Bike (Men – 90/75/60 & Women 60/54/45)
  2. 20 Back Squats/ Sumo Deadlifts/ Double KB Front Squats @ ¼ the weight / Goblet Squats @¼ the weight
  3. 10 Handstand Push Up/ 10 Banded Handstand Push ups/ 10 Box Handstand Push Ups/ 5 Negatives/ 10 L Sit Press

Back Squat Weights

Men – 225/185/135

Women – 135/115/95 lbs

When the clock hits 14:00 begin…

  1. Run 800/600/400  or Calorie Bike ( Men 45/35/30 & Women – 30/26/22 )
  2. 20 Front Squats/ Back Squats @ Elite/ Double KB Front Squats @ ¼ the weight / Goblet Squats @¼ the weight
  3. 10 Handstand Push Up/ 10 Banded Handstand Push ups/ 10 Box Handstand Push Ups/ 5 Negatives/ 10 L Sit Press

Front Squat Weights

Men – 185/135/115 lbs

Women – 115/95/75 lbs

When the clock hits 24:00

  1. Run 400/300/200 or Calorie Bike (Men 30/25/20 & Women 20/18/15)
  2. 10  Power Cleans/ 10 Front Squats/ 10 Sandbag Squats/Muscle Clean/ Deadlift

Power Clean Weights

Men – 145/115/95 lbs

Women – 90/70/60 lbs

We did a very similar workout on March 14th.

The Weights in the workout increased versus today and we also added in a vertical pressing movement.  

Running  Intervals (25 Minutes)

A.

Four sets of:

  1. Run .20/.16/.12 or 325/250/200 meters

Goal time is 60 seconds

Rest 2 Minutes and repeat three more times.

Four sets of:

  1. Run .25 / .20 / .15 Meters or 400/300/250 meters

Goal time is 2 minutes.

Rest 1 minute then repeat three more times.

Combining some speed work from the beginning of February here. Get after it!

Rowing Intervals (25 Minutes)

A.

Five sets of:

  1. Row 2 Minutes

Rest 3 Minutes

Men Goal – 600/500/400

Women Goal – 500/200/300

February 13 we did this with 1 minute row and 2 minutes rest. Same total meters rowed, longer duration at the same pace.

Pushing Strength (12 Minutes)

A.

Every 30 seconds x 2 sets (3 Minutes)

  1. Support Hold on Rings/Bar/Push Up Position x 20/15 seconds
  2. Catch Position Hold on Rings/Bar/Bottom of Push Up Position x 15/10 seconds
  3. 4 Ring Dip Negative/ 4 Bar Dip Negative/ 4 Negative Push Up with Knee Push Up

B.

4 EMOM

  1. 15 Dynamic Push ups/ 15 Dynamic Push Ups on Box/ 15 Push Ups
  2. Low Push Up Pulses x 40/30/25

Every 30 seconds x 3 sets (3 Minutes)

  1. Elbow Drop Push Ups x 8
  2. Tempo Push Ups x 3 @ 4 seconds down – you can use your knees to get up

One set of:

50/40/30 Box Push Ups in a row

K Squared Fitness