Suppz Gym Boscobel
Strength & ConditioningYou will receive 3 workouts per week for 4 weeks. The workouts do not have to be done on the day they are listed. you choose which days you want to complete them.
3 sessions per week
Must use App app to view and log training
Program Training
A1
DB Renegade Row
4 x 10
A2
Push Ups
4 x 10
B1
DB Push Press
3 x 15
B2
DB Bicep Curls
3 x 15
Circuit
A
Complete the following two exercises with their chosen repetitions as quick as possible (while still maintaining good form!). Ex: Complete 20 KB swings then 10 Goblet squats, then 15 KB swings then 15 goblet squats and lastly 10 KB swings and 20 goblet squats 20-15-10 Kettlebell swings 10-15-20 Goblet squats ( can use dumbbell or kettlebell)
Circuit
A
Complete 4 rounds of the following 2 movements: 15 Dumbbell Deadlift 10 Front Rack Forward and Reverse lunge ( 1 rep= one side forward + reverse lunge, rep 2= other side forward + reverse lunge)
Circuit
A
AMRAP 4 minutes 10 Front Squats 10 Hammer Curl to press 10 DB Pull through (Complete the above 3 movements for as many reps and rounds in 4 minutes)
Circuit
A
Complete 4 Rounds :45 seconds of work/ :15 seconds of rest *Rest 1 minute between rounds (do as many shoulder taps as you can for 45 seconds, rest 15 seconds, then repeat with walkout push ups, then remainder of the movements) Shoulder taps Walkout push ups Alternating Single arm thrusters High plank lateral raises
Circuit
A
EMOM 3 rounds Every Minute On the Minute Complete 14 alternating DB upright row, then rest for the remainder of that minute. At the start of the next minute complete :50 seconds of mountain climbers, then rest for the remainder 10 seconds. At the top of the next minute complete 12 squat to hammer curl and rest for the remainder of that minute. Continue on with that until you have completed 3 rounds. 1) 14 Alternating DB upright ROw 2) 0:50 mountain climbers 3) 12 squat to hammer curl
