Here are the muscle gain buyouts that we will be doing for the month of July. This set of workouts contain supersets which are finishing one exercise and immediately following with the second. Workouts Number 1 and 2 can be done on back to back days same as 3 and 4 but rest one or two…
Workout of the Day 5-minute AMRAP 10 push-ups 20 walking lunges 30 DU Rest 2-min 5-minute AMRAP 5 Burpee Box-jumps 10 Dumbbell Push Press (50/35) 15 ABMat Sit-Ups Rest 2-min 5-minute AMRAP 15 Air Squats 10 Kettlebell Snatch 24/16 5 Pull-ups Rest 2 15 Minute Amrap (Partner/Solo) 10 Deadlift (135/95) 10 Box Jump 10 Pull-ups…
Strength/Skill Squat 5 x 3 Perform first set at 80% and work up to your heaviest possible set of 3. Then At 0:00 begin- 5:00 AMRAP of: 10 HSPU* 20 Split Jumps (alternating) 30 Double-Unders *Rx+ = 3/2” deficit. In other words, men put hands on 45-pound plates and women 25-pound plates with head to…
Mobility Thursday
Partner Shoulder Stretches
Then
21-15-9 reps, for time of:
Power Clean, 155/105
Pushups
Buyout
Gymnastic Holds and Drills
:30/:30
L Seat
Chin or Chest to Bar
Slow Hanging Hollow Arch
Laura Phelps-Sweat 510lb bench press Strength/Skill Bench Press 5 x 3, using heaviest weight per set Weighted Pull-ups 5 x 1, go for 1 rep max. Then Helen 3 rounds for time of: Run, 400 m 21 American Kettlebell Swings, 24/16 12 Pull-ups Buyout Fat Loss 40 Dumbbell Snatches 400m KB Farmers Carry 32/24kg (single…
Strength/Skill Every 90 Seconds for 6 minutes 3 Snatch Pulls @ 125% of heaviest snatch (squat of power) Take a very short break Then: Every 90 Seconds for 6 minutes 1 Squat Snatch. Go as heavy as you can without pressing out the bar. If you miss once go ahead and try it again but…
Strength/Skill Every 1 Minutes for 6 minutes 3 Clean Pulls @ 125% of heaviest clean (squat or power. Use pulling straps if you got them.) Take a very short break Then: Every 1 Minutes for 6 minutes 1 Clean and Jerk. Go as heavy as you can on the clean and jerk without pressing out…
Solo or Partner The Hateful 8 Run 800 meters Then 8 Rounds for Time 8 Push-UPS 8 ABMAT Sit-Ups (Rx+: GHD Sit-ups) 8 Air Squats 8 Pull-ups 8 Deadlift (95/65) 8 Hang Power Clean (95/65) 8 Shoulder to Overhead 8 Calorie Row Run 800 meters Muscle Gain This is week 3 of 4 following this particular program.…
Strength/Skill Squat 5 x 5 Perform first set at 80% and work up to the heaviest possible set of 5. Then 3 rounds for time of: 3 Muscle Ups 7 Clean & Jerks 205/135# 21 Bar Facing Burpees Buyout Fat Loss 8 rounds (Perform without a clock but keep moving the entire drill. Weight on…
Mobility Thursday
Psoas issues and solutions
Then
3 5:00 AMRAPS of-
30 KB Snatches (15R/15L) 24/16kg
20 V-Ups
40 KB Russian Swings 24/16kg
20 Row Calories
1:00 Rest after each 5:00 AMRAP
Buyout
Gymnastic Holds and Drills
:30/:30
Chest To Bar
L Seat
Hanging Hollow Body Hold
