This is a program's primary focus is improving full body strength and hypertrophy sprinkled in with some EMOM's to push you and challenge you with anaerobic capacity.
FeaturesA1
Goblet Squat
2 x 8
A2
Payloff press walk outs
2 x 10
B1
isometric back extension
@ 0:20
B2
Single Leg Glute Bridge
3 x 20
C
belt squat
6, 6, 6, 15
D
Single Leg RDL
3 x 10
Leg Day cardio
E
4 rounds for time 25 meters front rack walking lunge (DB) 20 hanging strict leg raises 10 box jumps
F1
seated leg curl
3 x 10 @ _ , MAX, MAX lb
F2
Leg Extension
3 x 10 @ _ , MAX, MAX lb
A1
Dead Hang
2 x 1 @ 0:30
A2
Single Arm Farmer Walk
2 x 30
A3
Push-Up
2 x 15
B
Close Grip Bench Press
12, 10, 8, 6, 20
C1
Pull-Up
3 x MAX
C2
DB incline chest fly
3 x 12
D1
Push-Up
3 x MAX
D2
Skull Crushers
3 x 15
D3
Tricep Pushdown
3 x 15 @ MAX lb
Clean your Bike
E
10 Min EMOM 1.)At the top of every minute 5 DB hang cleans @ 35lbs into 2.)10 calories on the bike.
A1
Plank
A2
Side Plank
4 x 1:00
A3
Single Leg Glute Bridge
4 x 20
A4
Single Arm Farmer Walk
4 x 30
Circuit
B
Every 6 minutes for 5 sets= 30 minutes 10 hang cleans and press 95lbs 20 cal row 10 push press 95lbs 12 calorie assault bike Rest for the remaining time
C1
Front Plate Raise
3 x 15
C2
DB Lateral Raise
3 x 15
C3
Bent Over Rear Delt Fly
3 x 15
A1
Plank
A2
isometric back extension
3 x 10 @ 0:10
A3
cable face pull
3 x 20
B
1-Arm DB Row
4 x 20
C1
Seated Row
3 x 12
C2
DB Shrug
3 x 30
D1
Lat Pulldown
3 x 12
D2
Hammer Curl
3 x 20
E
seated incline curl
Medicine ball and row
F
10-8-6-4-2 reps/cals 1.) Med ball over the shoulder 2.) Calories on the rower For time