4 working sets
10 reps per side Half Kneeling Single Arm Dumbbell Press Right then Left
5 working sets – EMOM
8-10 Body Row
10-12 Barbell Upright Row
EMOM
12 Diamond push up
12Supinated Dumbbell Front Raise
EMOM-AMRAP 45 sec
45 sec AMRAP – Anchored Sit Up
rest 15 sec
45 sec AMRAP – L Crunch
rest 15 sec
REPEAT
Performance (Leg focused): Tip: Lunge Progression The Lunge progression in the Strength Balance section will differ slightly from past approaches. While the typical method in weight training involves adding more weight to the bar over time, this...
FULL BODY: Tip: CONDITIONING MODIFICATIONS The conditioning pieces on THURSDAY include short AMRAPs with a "buy-in" on cardio equipment. This format will be different depending on your fitness level. If you can only get a few reps on the final...
Full Body: Tip: WEIGHT INCREASE To progress the barbell row during this training cycle, you will see a rep reduction every two weeks. This rep reduction will allow you to put more weight on the bar. Ensure the intensity or RPE each week stays...