Warm-Up
1000 M Row
Then;
6×2 Front Squats @75%
Then;
4 Sets
15 Goblet Squats
15 Lat PullDowns
Then;
10 Minute AMRAP
20 Walking Lunges
5 PullUps
10 Ball Slams
Then;
3 Sets
25 Leg Press
Then;
2 Sets
50 Band Tears
Then;
Tabata Assault Bike or Rowing Machine (Record Calories Burned)
Then;
STRETCH
Other then the 20Mile Run. It’s all pretty reasonable.
Share this with a friend.
It’s realistic when you consider Batmans work capacity.
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 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.
WarmUp50 Calories on Assault Bike
Then:
WorkUp to a Heavy Front Squat
Then:
2×2 Front Squats @ 85% of Heavy FS
Rest 2Minutes
Then:
4×8 FrontRacked Lunges @ 50% of Heavy FS
Then:
4 Sets
X7 Dumbbell Thrusters
X7 PullUps
Rest 60″ and Repeat
Then:
4 Sets
X8 Dumbbell PushPress
X8 Hanging Leg Raises
X8 Lateral Ball Slams
Rest 60″
Then:
4x
250 M Row (rest 1:00)
Then:
Stretch and Mobilize
Warm-Up50 Calorie Row
2x 10 PushUps- 10 Ball Slams
Then:
Work up to a Heavy 2-Rep Bench Press
Then:
3×6 CloseGrip Bench With 70% of 2-Rep
Then:
5 Rounds of:
3 ChinUps- 6 PushUps (Clap)- 9 Ball Slams
Rest for 10 big breaths and repeat
Then:
3x
3:00 of Work/ :90 of Rest
9 KB Swings (heavy)
6 Dips
3 Strict Hanging Leg Raises
Then:
2x
Waiter Carry (50 paces)
50 Hollow Rocks
Warm-Up3x2 Turkish GetUps & 2×250 M Row
Then:
Work Up to a Heavy Back Squat (3″ Pause)
Then:
4×4 With 80% of the Heavy Pause Squat
Then:
4 Sets
X12 Bulgarian Lunges
X4 Weighted ChinUps (challenging)
X8 Aggressive Ball Slams
Rest 60″ Between sets
Then:
3 Sets
X10 KB Front Loaded Lunges (alternating)
X10 TRX Rows
Rest 30″ Between Sets
Then:
:30 Seconds on – :30 Seconds off x8
Assault Bike (80-85% intensity)
Then:
2 Sets
Farmers walk – 50 paces (heavy)
Weighted Plank x 20-30″
STRETCH
Warm-Up100 Calories -Assault Bike @Easy Pace
WorkUp to a 5-Rep OverHead Press (Strict)
Then:
5×2 Overhead Press @115% of 5Rep
Then:
5 Sets
6 KB Clean & Press- 6 PullUps –
10 Purposeful Breaths and repeat
Then:
3 Sets
15 Frontal Raises, 15 Reverse Flys, 8 Ball Slams
Then:
Tabata Row:
20 Seconds Max Effort, 10 Seconds Recover x8
Then:
2 Sets
20″ Weighted Plank – 20 GHD Extensions
Cool Down
Stretch & Mobilize
“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”
-Socrates
MoveWpurpose 