5 rounds - 30 seconds jump rope/10 depth pushups
2min rest
4 rounds -15 body row/20 reverse lunges
2 min rest
3rounds - 10 clean & press/ 15 ab v-ups
Tuesday, November 28, 2017
Sunday, November 26, 2017
Basic Strengh Workout/ Metabolic Workout
AM
Front Squat 5x5
Incline Bench 5x5
Dumbbell Deadlift 5x5
DB Shoulder Press 5x5
Lat Pulldown 5x5
PM
5 rounds
30 stepups/20 body rows/10 Pushups
4 rounds
15 ab v-ups/20 reverse lunges/10 wall ball
5 rounds
30 seconds jump rope
Front Squat 5x5
Incline Bench 5x5
Dumbbell Deadlift 5x5
DB Shoulder Press 5x5
Lat Pulldown 5x5
PM
5 rounds
30 stepups/20 body rows/10 Pushups
4 rounds
15 ab v-ups/20 reverse lunges/10 wall ball
5 rounds
30 seconds jump rope
Thursday, November 16, 2017
Metabolic workout
Dumbbell thrusters - 5sets x10 reps - 30 second rest
20 stepups/10 Pushups - 5 sets - 30 seconds rest
12 Body Rows/ 20 reverse lunges - 5 sets - 30 second rest
Jump rope - 5 x 30 seconds - 30 seconds rest
20 stepups/10 Pushups - 5 sets - 30 seconds rest
12 Body Rows/ 20 reverse lunges - 5 sets - 30 second rest
Jump rope - 5 x 30 seconds - 30 seconds rest
Wednesday, November 15, 2017
Total body strength
All exercises 5 sets x 5reps
Increase or decrease weight from set to set as necessary
Front Squat
Incline BB Press
Pull-ups -assisted if necessary
DB Pushpress
Increase or decrease weight from set to set as necessary
Front Squat
Incline BB Press
Pull-ups -assisted if necessary
DB Pushpress
Tuesday, November 7, 2017
Upper Body Strengh
Dips 4 x max
Underhand Lat Pulls 4 x 8
Machine Shoulder Press 3 x 8
High Pulls 3 x 8
Depth Pushups 3 x max
DB Curls triple drop set
Underhand Lat Pulls 4 x 8
Machine Shoulder Press 3 x 8
High Pulls 3 x 8
Depth Pushups 3 x max
DB Curls triple drop set
Saturday, November 4, 2017
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