April 4, 2019 Week 8 Day 4

Core (7 Minutes)

A.

Every 30 seconds x 4 sets

  1. Candlestick Press/ Strict t2b/ Strict Ankles to bar/ Strict K2E w/ negative L/ Strict leg Raises/Knee Raise to extension x 4
  2. 4 Dragon Fly/ 4 Hollow Body + Inverted Leg Raise/ Hollow Body Hold x 10 seconds + Leg Raises x 4

Every 30 seconds x 3 sets of:

  1. 10/8 V Ups/ 10/8 Tuck Ups/ 10/8 Tuck Wraps/ Tuck Hold x 20 seconds

Strength (15 Minutes)

A.

4 EMOM

Back Squat/ Sumo Deadlift x 2 the reps of squats

  1. 4 reps @ 65%
  2. 3 reps @ 75%
  3. 2 reps @ 80%
  4. 1 rep @ 85%

Rest 1 Minute then…

Every 2 Minutes x 5 sets (10 Minutes)

Back Squat x 4 @ 80%

or

Sumo Deadlift x 4  @ 80%

Additional set this week, higher % but less reps compared to March 7th.

Build Muscle (25 Minutes)

Start running clock

A.

5 EMOM

***Both exercises to be completed in the same minute.

  1. 6 Supine Barbell Rows/6 Renegade Row @ ¼ of elite   ( Men – 145/115/105 & Women 105/95/85)

*10 lb increase for men & 5 lb increase for women with less reps from April 1st.

       2. 6 Box Bicep Curls (Men – 27.5/22.5/17.5 Women – 17.5/12.5/10 lbs)

When then the clock hits 8:00 complete

B.

Every 3 minutes  x 3 sets (9 minutes)

All exercises to be completed to be completed in the 3 minutes.

  1. 5 Close Grip Bench Press/ 5 Close Grip Push Up/ 5 Negative Down + Knee Push Up/ 5 Knee Push Up
  2. 5 Normal Bench Press/ 5 Standard Grip Push Up/ 5 Negative Down + Knee Push Up/ 5 Knee Push Up
  3. 5 Wide Grip Bench Press/ Wide  Grip Push Up/ 5 Negative Down + Knee Push Up/ 5 Knee Push Up
  4. 9 Strict Pull Ups/ 5-7 Negative Pull Ups @ 3 second negative/ 7 RIng Row @ 3 second negative

When the clock hits 20:00

C.

4 minute Sandbag Carry/ Front Racked KB Carry/ Farmer Carry  (Men – 150/100/70 & Women – 70/50/30 lbs)

Additional Strength + Conditioning Options

Conditioning (20 Minutes)

A.

For time:

  1. Row 500/400/350 Meters
  2. 5 set of: 3 L Sit Pull Ups/ 6 Strict Pull Ups/ 6 Banded Pull Ups/ 3 Negative Pull Ups/ 6 Ring Row
  3. Row 500/400/350

When the clock hits 12:00

B.

For time:

  1. Row 750/600/525
  2. 25 Hang Clean/ Front Squat/ Sandbag Front Squat/ Deadlift

Men – 115/95/75

Women – 75/65/55 lbs

When the clock hits 22:00

For time:

C.

  1. Row 1000/800/700 Meters

Conditioning Skills Practice (25 Minutes)

A.

Every 5 Minutes x 5 sets

  1. 30 Double Unders/ 15 Double Unders/60 Single Unders/ 30 Single Unders
  2. 15 Wall Ball Shots (30/20/14lbs) or  15 Bear Hug Squats 50/30/20
  3. 8 Toes to bar/ 8 Leg Raises/ 8 Knees to elbows/ 8 V Ups/ 8 Tuck Rocks
  4. 4 Ring Muscle Ups/ 8 RIng Dips/ 8 Bar Dips/ 8 Jumping Dips

Bike Conditioning (25 Minutes)

A.

Every 5 minutes x 5 sets

  1. Calorie Bike Men –  14/12/10 & Women – 12/10/8.
  2. 7 Burpees/ 7 Elevated Burpees/ 7 Hand Release Push Up
  3. Calorie Bike Men –  14/12/10 & Women – 12/10/8.
K Squared Fitness