Deadlift
Heavy Set of 10
10 min window
*not recommended to do 10 reps each set. Start 5-7 reps and build from there.
Full Body Conditioning
BEGINNER - Scaled
FT (For Time)
15-10-5
DB Dual Hang Snatch (40/20 lb)
Air Squat
Straight Leg Sit Up/Butter fly
DB Dual Push Press (40/20 lb)
*Rest 4 Minutes
5-10-15
DB Dual Hang Snatch (40/20 lb)
Air Squat
Straight Leg Sit Up
DB Dual Push Press (40/20 lb)
INTERMEDIATE - RX
FT (For Time)
15-10-5
DB Dual Hang Snatch (50/35 lb)
DB Goblet Squat (50/35 lb)
Supine leg lifts
DB Dual Push Press (50/35 lb)
*Rest 4 Minutes
5-10-15
DB Dual Hang Snatch (50/35 lb)
DB Goblet Squat (50/35 lb)
Supine leg lifts
DB Dual Push Press (50/35 lb)
ADVANCED - RX+
FT (For Time)
20-15-10 / 10-15-20
(Movements & weight same as RX)
Bonus Accessory
Leg Day
Choose at least one
For Quality
12-10-8-6-4-2
BB Front Foot Elevated Reverse Lunge (12
each leg, then 10, etc...)
Butterfly Sit Up
For Quality
12-10-8-6-4-2
DB Dual Box Step Over
Bodyweight Box Step Up
For Quality
12-10-8-6-4-2
BB Romanian Deadlift
DB Rear Foot Elevated Split Squat (each leg)
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