WarmUp50 Calories Assault Bike
2×15 Bulgarian Squats (body weight)
2×10 KB Swings
Then:
In 12 Sets Find a heavy Double Pause BackSquat (2 second pause) (maintain absolute tightness at the bottom)
Then:
3×3 Back Squat with 85% of Heavy Pause Double
Then:
5-10 Sets:
3 ChinUp
6 PushUps
9 Goblet Squats
Rest 30 Seconds & Repeat
Then:
3 Sets:
250 M Row
Rest for 1:00 & Repeat
Then:
3 Sets
10-12 Lat Pulldown
6-10 Dips
50 Paces- Farmers Walk
Then:
Stretch and recover properly
Warm-Up1000 M Row
5 Turkish GetUps (Ascending in weight)
Work Up to a Heavy Double Front Squat
Then:
Work Up to a Heavy Triple Bench Press
Then:
Work Up to a heavy 4-Rep PullUp (weighted)
Then:
5 Rounds:
15 Goblet Squat
12 Ring PushUps
9 PullUps
6 Box Jumps
3:00 Assault Bike
Rest 90 Seconds & Repeat
Then:
8 Running Intervals
:60 Second Run (80% effort)
:30 Walk
Then:
Weighted Plank
Farmers Walk
Then:
Stretch!!
Warm-Up5:00 Bike , 2×15 Bulgarian Squats, & Hip Opening stretches/movements
—
Work up to a Heavy Double Back Squat
Then:
4×3 @75% of Heavy Double
Then:
4 Sets
X8 Barbell Bent Over Row
X10 PushUps
X12 KB Swings
Then:
5 Rounds (For Time):
5 PullUps- 10 PushUps- 15 CalorieRow
Then:
2x
Farmers Walk- Heavy-50 Paces
Weights Plank
Warm-Up50 Calories on Assault Bike, 2×15 Leg Extension
WorkUp to a Heavy 3-Rep Back Squat
Then:
Every Minute for 10 Minutes perform 1 Squat with 85% of your 3-Rep. (10 singles)
Then:
5 Rounds
X12 Walking Lunges (weighted)
X8 Dumbbell Snatches
X4 Burpees
Rest 45 Seconds & Repeat
Then:
3 Sets
X10 Weighted Bulgarian Squats
X15 KB Swings
X20 PushUps
X25 Calorie Row
Then:
6 Rounds:
2:00 Run- 1:00 Walk
Then:
Recover and Stretch
Warm-Up50 Calories on Assault Bike, 2×15 Leg Extension
WorkUp to a Heavy 3-Rep Back Squat
Then:
Every Minute for 10 Minutes perform 1 Squat with 85% of your 3-Rep. (10 singles)
Then:
5 Rounds
X12 Walking Lunges (weighted)
X8 Dumbbell Snatches
X4 Burpees
Rest 45 Seconds & Repeat
Then:
3 Sets
X10 Weighted Bulgarian Squats
X15 KB Swings
X20 PushUps
X25 Calorie Row
Then:
6 Rounds:
2:00 Run- 1:00 Walk
Then:
Recover and Stretch
Warm-Up50 Calories on Skierg
2×10 Single Legged Deadlifts (super light Kettlebell)
4×1 Turkish GetUps
WorkUp to a Heavy Deficit Deadlift
Then:
4×2 @ 80% of Heavy DL
Then:
4 Sets
12 Kettlebell Swings
10 Strict Dumbbell Overhead Press
8 TRX Rows
60 Seconds rest & Repeat
Then:
2Sets
3:00 On & :90 Off
8 Dumbbell Snatches
6 Clap PushUps
4 Pistol Squats
Then:
2x
Farmers Walk (50 paces)
50 Straight Legged SitUps
Warm-Up5x1 Turkish GetUp
2×20 Bulgarian Squats
Then:
Work Up to a Heavy Single Front Squat
Then:
4×2 Back Squats @ Heavy Single FS
Then:
4 Sets
X8 Goblet Squats
X10 Lat PullDown
Rest 60″ & Repeat
Then:
3 Sets Unbroken:
7 Thrusters (squat to press)
14 Calorie Row
Then:
2 Sets
X20 Jumping ChinUps (controlled eccentric)
X20 Second Weighted Plank
Then:
10 Minutes on Assault Bike or Running
Then:
Stretch and care for your body
Invite a friend or two in this months journey. The programming will definitely promote both absolute badassery and aesthetic beauty.
MoveWpurpose 