Home Workout
3 rounds for total reps:
Max Unbroken Diamond Push-up
(rest :30)
Max Unbroken Push-up
(rest :30)
Max Unbroken Push-up on Knees
(rest 2:00)
3 rounds for total reps:
Max Unbroken V-up
(rest :30)
Max Unbroken Russian Twist
(rest :30)
Max Unbroken Plank Hold
(rest 2:00)
3 rounds for total reps:
Max Unbroken Squat Jump
(rest :30)
Max Unbroken Air Squat
(rest :30)
Max Unbroken Wall Sit
(rest 2:00)
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Upper Body
Bench Press 8-8-8-8
(make consistent increases)
Weighted Chin-up 5-5-5-5
(make consistent increases)
3 rounds:
No rest between exercises.
8-12 Hammer Strength Incline Press
8-12 Flex Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Pullover
8-12 Seated Row
(alternate rounds with a partner)
Biceps Curl 12-10-8-8
(make consistent increases)
______________________________
Sleds
4 rounds: (increase weight each round)
30yd Sled Pull
30yd Sled Push
(alternate rounds with a partner)
4 rounds: (increase weight each round)
30yd Sled Push
30yd Sled Pull
(alternate rounds with a partner)
4 rounds: (increase weight each round)
30yd Backwards Sled Pull
(alternate rounds with a partner)
________________________________
Weightlifting
Power Snatch
70% 2×3
75% 3×2
Push Press
75% 4×3
Close Grip Bench Press 5-4-3-2
(make consistent increases)
Seated Row 10-8-6-4
(make consistent increases)
Weighted Plank Hold
5x :10 -choose weight-
(increase weight from last week)
“Power is not revealed by striking hard or often, but by striking true.”
~Honore de Balzac
