April 5, 2019 Week 8 Day 5

Core (9 Minutes)

A.

9 EMOM

  1. Single Arm Plank Hold/Hand Plank x 30 seconds per side
  2. V Ups/ Tuck Ups/ Tuck Rocks/ Tuck Wraps x 15/12
  3. Seated Double Leg Pike Lifts/ Single Leg Pike Lifts/ Elevated on DB Single Leg Lifts x 15/12

Strength ( 8 Minutes)

A.

Take 8 minutes to build to:

  1. 6 Rep max Barbell Push Press/ 6 DB Push Press*

Goal – Complete todays 6 rep max at a higher weight than you did on March 22 when we tested 8 Rep max.

*Stretch lats, triceps, wrist so we can get you on barbell soon.

Build Muscle (25 Minutes)

Start a running clock

A.

Get 1 Heavy DB for rows and 1 DB half the weight of your heavy for presses.

9 EMOM

  1. 6 Left Single Arm Row @ 2 second negative + 6  Single Arm Row @ 2 second negative

(Men – 70/55/40 & Women – 40/35/30 lbs)—Heavier than March 29, 2 less reps.

  1. 24  Reverse Snow Angel
  2. 6 Left Single Arm Press @ 2 second negative + 6  Single Arm Press @ 2 second negative

When the clock hits 12:00 complete…

B.

Every 6 minutes x 2 sets

  1. 2 Minute x Sandbag Carry/ Front Racked KB Carry/ Farmer Carry  (Men – 150/100/70 & Women – 70/50/30 lbs)
  2. 200 Yard Sled Sprint (Men -75/50/25 & Women – 50/35/25)

*If on the skill mill Sprint (.12 distance) on Level 5/4*

Additional Strength + Conditioning Options

Conditioning (30 Minutes)

A.

For time:

  1. Run .50/.40./.30 (800/650/500 Meters) or Bike (Men – 60/50/40 & Women – 40/36/30)
  2. 10 Power Cleans/ 15 Deadlifts
  3. 10 Ring Muscle Ups/ 20 Ring Dips/ 20 Bar Dips/ 20 Jumping Dips/ 20 Push Ups
  4. 20 Handstand Push Ups/ 20 Banded/ 10 Negatives/ 20 Heavy L Sit Press
  5. 10 Power Cleans/ 15 Deadlifts
  6. Run .50/.40./.30 (800/650/500 Meters) or Bike (Men – 60/50/40 & Women – 40/36/30)

Weights for Barbells:

Men – 275/225/175 lbs

Women – 175/125/75 lbs

Running Intervals (35 Minutes)

A.

Five sets of:

Every 7 Minutes x 5 sets

  1. Run 4 minutes with a goal of..

Goal – .50/.40/.30 or (800/650/500 Meters)

Rowing Intervals (40 Minutes)

A.

Every 13 minutes x 3 sets

  1. Row 2650/2050/1750 Meters

Goal time of 9:56/ 8:47/ 8:22

We tested similar distance March 5th. Compare to see your results.

K Squared Fitness