10.31 Friday | Home

 

A progressive build on our back and biceps, finishing with a Mini Metcon! This is what you are here for, let’s get after it!

WARM UP

BODYWEIGHT CARDIO WARM UP

5 Minutes

Perform continuous movement of your choosing.

WALKOUT

30 seconds

Inhale, reach for the floor. Hold plank for an extra count. Exhale reverse movement.

SUPERMAN

30 seconds

Inhale, then begin movement, exhale a you reverse back.

THORACIC ROTATION

60 seconds

Switch halfway

 

Superset 1 — 3X

Note- A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in-between. Rest 30 seconds at the end of each round

EQUIPMENT
DUMBBELLS

EXERCISES
12-15 reps LAT PULLOVER
12 reps BENT OVER FLY
30 seconds Rest

LAT PULLOVER

12-15 reps Heavy

Can be performed on the floor. Build weight if able to maintain reps

BENT OVER FLY

12 reps Light to Moderate Load
I’ll use a pair of 10-12.5lb DBs

 

Superset 2 — 3X

Note- Perform exercises one after another with no rest. Rest 30 seconds at the end of each round.

EQUIPMENT
BENCH/ELEVATED SURFACE
DUMBBELLS
LONG LOOP RESISTANCE BAND

EXERCISES
10-15 reps SINGLE ARM ROW
15-20 reps LAT PULLDOWN
Rest 30 seconds

SINGLE ARM ROW

10-15 reps Heavy as possible
I’ll work around 40-45lbs

As you increase weight each round your reps may decrease. That’s okay, push your weight here!!

LAT PULLDOWN

15-20 reps

Double up on bands if able or choke up and move hands closer to the top of the band.

 

Giant Circuit 3 — 3X

Note- Perform one exercise after the other with no rest between. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10 reps BENT OVER ROW + STATIC HOLD each arm
Next 3 exercises are done without setting down the weights
7-10 reps BOTTOM 1/2 BICEP CURL
7-10 reps TOP 1/2 BICEP CURL
7-10 reps BICEP CURL
60 seconds Rest

ROW + STATIC HOLD

10 reps each arm Switch working (rowing hand)

I’ll use a pair of 25lb DBs

BOTTOM 1/2 BICEP CURL

7-10 reps Moderate load
I’ll use 12.5-17.5lb DBs

TOP 1/2 BICEP CURL

7-10 reps
I’ll use 12.5-17.5lb DBs

BICEP CURL

7-10 reps
I’ll use 12.5-17.5lb DBs

 

MINI Sprint Superset — 4X
As fast as possible

Note- For this Metcon you will perform one exercise after the other. Complete all rounds as quickly as possible

EQUIPMENT
MAT
JUMP ROPE

EXERCISES
8 reps HAND RELEASE PUSH UP
60 reps JUMP ROPE
Repeat no Rest

HAND RELEASE PUSH UPS

8 reps

Modify- Regular push ups

JUMP ROPE

60 Jumps


Advance to 15 double-unders. If you do not have a jump rope, pretend or do jumping jacks

 

COOLDOWN

Take additional time to stretch and foam roll as needed.

SHOULDER STRETCH + HIGH ELBOW

60 seconds alt arms

CAT COW

30 seconds

SUPINE SPINAL

60 seconds each side

 
Upper Body, Back and BicepAngela Fales