Summer series 6.7.2021


Fall into summer series

Week 6.7.2021

Monday Mayhem

Warm up) 1x

60sec bike or jump rope

5 pull ups (if you are efficient at pull ups, try for an amrap; if you usually need modifications, try to use the lightest band possible)

10 Banded good mornings

10 pvc pass throughs https://youtu.be/YW20zO__f_c

20 sec lat stretch https://youtu.be/dm1Ab0wS_Yo

Strength) 8min EMOM

Every minute (at the top of every minute) do 2 reps of barbell push press

8 sets x 2 reps of Barbell push press (building in weight each set)

Barbell push press: https://youtu.be/X6-DMh-t4nQ

Wod) 15-12-9-6 (try to move up in weight each round)

DB Z press https://youtu.be/k_kXBEjURUA

Barbell pendlay rows https://youtu.be/D8-3kEY18wc

Calories on row

Rest 2-5 minutes

Circuit) 20sec work of each exercise then rest 60 sec x 3 rounds

20 sec db hammer curls

20 sec DB alt bicep curlshttps://youtu.be/WYezBGuUsdw

20 sec bicep static hold https://youtu.be/IKmWzpTOhFs

60 sec rest

20 sec db lateral raise https://youtu.be/pOmbQuGeHf8

20 sec alt lateral raises https://youtu.be/6eC-GGdkRHg

20 sec front raises https://youtu.be/eiJgFdpGz74

60 sec rest

Repeat the second round for 30sec each exercise, repeat the THIRD round for 45sec each exercise….


 


Tuesday/ Leggo challenge

Warm up: 2x

50 jump rope

10 band pull aparts

5 walkouts w/ hand-release push ups

15-20 sec lat stretch https://youtu.be/dm1Ab0wS_Yo

Challenge workout #2:

In a 6 min time cap

Do 1000m on the bike ERG damper 10,

In the remaining time, as FRONT SQUATS as possible.

Rules:

Weights prescribed: Guys:135/ girls: 75lb

Squat must be below parallel (hip crease below the top of the knee)

Squats must be full lockout, no half reps…

NO reracking the barbell.

Circuit: 4 rounds x 12 reps each exercise (rest 2-3min after each round; trying to add weight each time)

DB box step ups (6/side)

Landmine squats https://youtu.be/Co0Fro_c_cc

Db walking lunges (12/leg)

Db weighted squat jumps https://youtu.be/XOTO2qWRy9U


 


Wednesday/ core capacity

Circuit A) 3x30sec work/10sec rest

30 sec half turkish get ups (left arm only) https://youtu.be/rVs5MANZEKU

10 sec rest

30s half turkish get ups (right arm only)https://youtu.be/rVs5MANZEKU

10s rest

30sec bicycle crunches

10 sec rest

30sec hollow hold

**rest 1-2min between rounds**

400m run…then...

Circuit B) 3 sets x 30s work/10s rest

30s DB flutter kicks https://youtu.be/YiNUKCqvpAU

10s rest

30s db plank movershttps://youtu.be/Zko5x2SoQmo

10s rest

30s db weighted v ups https://youtu.be/gYHmfx1x224

10s rest

30s db windshield wipers w/bent knees https://youtu.be/O7RW15XjZtA

500m row...then…

Circuit C) 2 rounds

10 hanging leg raises

20s rest

10 hanging oblique raises

20s rest

60s plank



 


Thursday/Benches for Beaches

Warm up: 15min AMRAP

50 jump rope

50ft sled push

50ft Farmer carry (guys:60lb DB/ girls:45lb)

20 alt sledgehammers

Strength) Benchy Bench

https://youtu.be/1YWQOTfFDtA (football bar)

1x10 paused bench warm up (empty barbell)

5 sets x 3-3-3 https://youtu.be/G4x0le6AeC8

**close grip** 3 reps

**mid grip** 3 reps

**wide grip** 3 reps

Move up in weight each set…

Accessorize your physique: 3 x 8-10 reps of each exercise

DB or barbell skullcrushers https://youtu.be/IAHDkC6vJw4 superset w/ incline push ups https://youtu.be/Me9bHFAxnCs

DB flat bench flyes https://youtu.be/z8juzhSsFKU superset w/ DB or BB reverse grip front raises https://youtu.be/aRgxwUz1zvU

Finisher: 3 sets

Banded tricep pushdowns … 7-7-7...7 reps lower, 7 reps upper half, 7 full reps… (like the biceps 21 exercise)



 


Full Body Friday

**EMOM: Every Minute On the Minute**

Circuit A) 4 sets x 3 min rounds

10 sumo deadlifts

8 pull ups

6 DB push press

4 hand release push ups

2 burpees

** rest until the top of the next 3rd min**

A1) 5 min EMOM:

4 manmakers (15lb girls/25lb guys)https://youtu.be/iMNnvhg1JcM

Circuit B) 4 sets x 3 min rounds (use one barbell/same weight throughout)

10 BB RDL’s https://youtu.be/HCIAl9ro2p4

8 BB pendlay rows https://youtu.be/M0IrFAyrV4M

6 DB glute bridge chest press https://youtu.be/jzs6WMG3fMU

4 diamond push upshttps://youtu.be/XtU2VQVuLYs

2 burpees

B1) 5 min EMOM:

2 manmakers https://youtu.be/iMNnvhg1JcM

3 db burpees https://youtu.be/AjqoTC1-3bQ






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For those that interested; here is the link to the membership for Freedom Barbell! Hope you join! I’ll need a workout partner 😉 https://www.freedom-barbell.com/personal-training thanks again for all