March 15, 2019 Week 5 Day 5

Core (9 Minutes)

A.

6 EMOM

  1. V Ups/ Single Leg V Up/ Tuck Up/ Tuck Wraps x 20
  2. Hanging Knee Raises x 30/25/20
  3. Straight Leg Bottom Balance x 40 seconds

When the clock hits 6 begin a

3 EMOM

  1. 50 second Elbow Plank/ Knee Tap Elbow Plank/ Knee Plank

Strength ( 8 Minutes)

Take 8 Minutes to build to:

  1. 10 Rep max Barbell Push Press/ 10 DB Push Press*

Goal – Complete 10 reps at your successful 8 rep max test on March 8.

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

Build Muscle (10 Minutes)

A.

6 EMOM

  1. 8 Strict Pull Ups/ 4-6 Negative Pull Ups @ 4 second negative/ 6 RIng Row @ 4 second negative
  2. Max Rep Dumbbell Bench Press – Something that would get you 16-20 reps

B.

Three sets of:

  1. Farmer Carry x 100 Yards (Men – 28/24/20 kg & Women – 20/16/12 kg)

*3 Down and back at LT

Rest 90 seconds

Conditioning (20 Minutes)

A.

Five sets of:

Against a 3 minute clock:

  1. 10 Deadlifts*
  2. 20 Bear Hug Squats (50/40/30)

Remaining time Burpees/ Elevated Burpee + Jump Squat/ Hand Release Push Ups +  Body Weight Squats

Rest 60 seconds and repeat.

*Men – 185/135/115 lbs

Women – 115/95/75 lbs

Additional Strength + Conditioning Options

Running Intervals (30 Minutes)

A.

Three sets of:

  1. Run 1600/1200/800 Meters

Rest 4 Minutes

Rowing Intervals

A.

  1. Row 4000/3200/2800 Meters

Goal time : 14:56/ 13:17/ 13:40

Rest 2  Minutes

  1. Row 3000/2400/2100 Meters

Goal time : 11:12/ 10:15/ 10:12

Rest 2 Minutes

  1. Row 2000/1600/1400 Meters

Goal time : 7:28/ 6:48/ 6:50

Rest 2 Minutes

K Squared Fitness