2 Rounds of: (Finish all the stations then do a second round)
all the following:
AMRAP 12min
P1: Max Assault Bike Cals (or runner)
P2: Air Squat 21 reps+Double Unders 24 reps (Or 34 Single under)
1 min Break
AMRAP 12min
P1: Row Max cals (Or Ski)
P2: Weighted Anchored Sit Up 15 reps (25/15)+ Ring Row 12 reps
1 min Break
FULL Body Push You are nearing the end of the cycle. In many sections, the reps continue to decrease, and the RPE continues to increase. This means heavier loads and more effort. Trust that you have built a great base to allow for this increase in...
FULL Body Push You are back to the same bench press variation as week 2. You will continue to alternate in this fashion for the remainder of the training block. Station 1 L 4 WORKING SETS Dumbbell Bench Press 8I6l4 reps then drop back to weight of...
Upper body push This will be your last week with some formats, like the 6x3 in the bench press. Weeks 5 and 6 are the best time in the cycle to push your intensity. You have learned how to approach the day, how to approach each section, and how to...