The workout today involves some weights for the legs, we are going to hit them hard! But remembering beach season is never far away, core is important and sprinkled into the cracks of this workout!
| Squats @ 60 % | Reps | Sets | ||
| Hollow Rockers/ Bicycle Crunches | 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 | 1 | ||
| Hand Stand Push ups | ||||
| Hanging L-sit |
Complete 1 set of, 12 squats, 12 hollow rockers, 12 hand stand push ups, and 12 hanging L-sits, then 11 squats, 11 hollow rockers…. so on and so on.
Today is an Upper body Chipper!
| Row 1km | |
| Pull ups | 50 Reps (10lb) |
| Dips | 100 Reps (10lb) |
| Push ups | 150 Reps (10lb) |
| Row 1km |
Do the reps in any order! the only thing to remember is doing a 1km Row at the beginning and end! Take breaks as needed! Chop away as fast as you can! 10lb weight vest is recommended but not required! Using a band to assist with pull ups, and dips is perfectly fine and also recommended to assist when reps just are not moving anymore!
Bike/Assault same distance, Ski erg 500m.
As temperatures become more reasonable hiking becomes an option for everyone as a fun past time and a great way to get outside! This workout is going to engage muscles that are used while walking or running up hill while implementing basic cardio to simulate being on a long arduous hike!
| Time | Exercise #1 | Reps | Weight | Exercise #2 | Reps | Weight |
| Plate overhead Lunges | 40 | 25(15) | Running | 800m | BW | |
| Complete for 4 rounds |
| Time | Exercise #1 | Reps | Weight | Exercise #2 | Reps | Weight |
| 8:00 | Mountain Climbers | 20on(10off) | BW | |||
| Complete a Tabata, which is 20 seconds completing an exercise 10 seconds resting for 8 rounds |
Looking for a good timer to use with pre programmed workout intervals like EMOM and Tabata?
Click the link! ww.gymnext.com/pages/apps/
Workout option today is a short but tense flipping EMOM that will be great for the entire body!
| Time | Exercise #1 | Reps | Weight | Exercise #2 | Reps | Weight |
| 20:00 | Tire flip | 5 | Best option | Floor DB shoulder press | 10 | 35(20) |
| 8:00 | Wall balls | 20on(10off) | 16lb(12lb) |
Set a Timer for 20 minutes at the first minute complete 5 tire flips (reps should vary depending on the tire you have available)
The following minute begins and you will be sitting on the ground dumbbells’ in hand start floor pressing.
Rotate between these 2 exercises for the 20 minute duration.
Looking for a good exercise timer with pre programmed workouts on it for Tabata’s, EMOMS, and more??
Today the workout option is a short but intense cardio session!
Run 200 meters
40 Squats @ BW
2 Min break
x 4 rounds
And to finish as normal 1:30 minute Plank!
The Cardio option today is a EMOM which means Every minute on the minute. For example a workout with 20 squats in a set takes 30 seconds to complete, you have 30 seconds to rest before the next minute begins. We have 2 exercises in this workout so we will be rotating between them from minute to minute for 20:00 minutes!
Alternating Single arm Thrusters, with a weight in hand do a squat and as you hit the top drive the weight overhead and carefully pass the weight to the other hand bring it back down to the shoulder complete a squat and drive back up. Reps are each squat.
Lunges, Body weight Lunge keep hands on your hips while remaining as safe as possible. Reps are each lunge.
| Time | Exercise #1 | Reps | Weight | Exercise #2 | Reps | Weight |
| 20:00 | Alternating Single arm Thrusters | 16 | 25(15) | Lunges | 16 | BW |
Complete a 1 Minute Plank to finish the workout for today
If you’re looking for a timer with Tabata’s, EMOM’s, and more programmed for you making working out even easier here is the link.
https://www.gymnext.com/pages/apps
| Deadlifts | 5/5/5/5/ 2 x 6 @120 | Top Weight 8RPE |
| Deficit 3″ Deadlifts | 6/6/ 4 x 4 @ 90 | Top Weight 7RPE |
| Deficit Partial Reps (lower Half) | 10 x 4 @ 90 | 4RPE |
| Deficit Partial Reps (top half) | 10 x 4 @ 90 | 4RPE |
Classic Conventional deadlifts, 5 ramp sets working to Heavy Double, working dynamically. (Moving to the top of the rep at Maximum Speed)
Standing on a 3″ deficit, 2 ramp sets of 6 working at a manageable set of 4 for 4 sets.
Lighter working weight for both the Lower Partials, and Upper Partials. Lower Partial is from the ground to the knee, Upper is from the knee to full extension. Be careful and controlled during these reps as you are stopping the rep before your body has found a natural end of the rep. This is opening your lower back to being abused if you attempt these carelessly. Stay tight stay safe!
| Military Press | 8/6/5/3 x 5 @120 | Working weight @ 8RPE |
| DB Shoulder Press | 6/6/ 2 x 3 @240 **Ext Below | Working weight @ 4RPE |
| Bench Press | 10/8/7/5/ 3x 16 @45sec | Work to Heavy 3 rep top set. |
| 1.5’s bench press | 7/ 5 x 5 | Working weight would be half of previous top set |
** DB Shoulder press EXT: This is to be done as an AMRAP, but instead of quickly aiming for max reps. This is to be done as an extreme time under tension. You may rest at the top or bottom of the rep for a maximum of 5 Seconds, for example it is max repetitions that can be accomplished for as long as possible attempting to hold off fatigue by pacing the reps, Time this exercise so you know that you did shoulder press at 50lb for 2:43 took a 4 minute break as prescribed and for the second set could do it for 2:21, as an example.
The Bench Press has several Ramping sets making it up to a Heavy Triple, the triple is to be done for 16 sets with 45 second breaks between each set.
1.5’s on bench is using aprox half of the triple weight, adjust accordingly. A 1.5 is a rep from top to bottom, bottom to 90 degrees, back to the chest and then to full lock out. That is 1 rep. As controlled as possible.
Back Squat | 6 x 20 @ 90 | 3RPE |
| Front Squat | 4 x 25 @ 90 | 3RPE |
| Deadlift | 5 x 20 @ 90 | 3RPE |
| Leg Press | 8 x 20 @ 120 | 7RPE |
| Quad Extension | 8 x 20 | 100lb |
| Hamstring Curl | 8 x 20 | 100lb |
Been away for a while so we are coming back strong!
High Volume lower body; sets x reps @ rest
Standard lifts, if you would to introduce BFR (Blow flow Restriction) to this workout you are more than welcome the weights are perfect! Using Knee wraps works perfectly for the restriction. Remember the tightness is to cut of the veins from having blood leave the legs, but to allow the arteries to continue bring blood in. On a scale of 1-10, 1 being loose and 10 being as tight as possible you are aiming for approximately a 7. TAKE THE WRAPS OFF WHEN YOU ARE RESTING. The only exercise i would not recommend doing with wraps is the leg press. The intended weight is to heavy to see a benefit from BFR.
HAPPY CANADA DAY! SEE EVERYONE AT MANDARIN!
| Belted Sled Drags | 8 x 90 ft @45 | 6RPE |
| Belted Sled Sprints | 10 x 5 seconds x 15 Second Rest | 6RPE |
| Weighted Back Extensions | 3 x 15 @90 | |
| Elevated Split Squats | 6 x 10 per leg @ 120 | 5RPE |
| Barbell RDL | 8/8/ 6 x 6 @ 90 | 4RPE |
Dragging sled 90 ft followed by a 45 second rest 8 rounds.
At the same weight, use a heavy band to strap the sled to an immovable object and attempt sprinting with the sled the band will give tension without making itself completely static. Try sprinting for 5 seconds with a 15 second rest for 10 rounds.
While holding a plate in arms, complete 15 reps of back extensions for 3 rounds.
Front foot standing on plate Aprox 2″ holding dumbbells squat down for 10 reps per leg, 6 rounds with 2 minute break between.
Standard light weight Barbell RDL, 2 rounds of 8 ramping up to a good working weight, make sure to get a nice stretch during these reps.
TT Athletics 