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Workouts 2018-02-05T21:53:43+00:00

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Friday, June 21st

Back & Front Squat Cycle Week 10

GritFit

“Peach Bottom Friyay”
20 rep Max Barbell Hip Thrust
*4 sets Max

4 Sets
12 Bulgarian Split Squat (ea. leg)
Superset with
20 Standing Banded Lateral Leg Pulses (ea. leg)

4 Sets
12 Banded Braced Single Leg RDL (ea. leg)
Superset with
20 Kneeling Banded Hip Thrusts

3-4 Sets
20 Kneeling Banded Donkey Kicks
20 Fire Hydrants (Ea. leg)

Notes:

GritFit

“Flex Friday”
Incline Bench
10-8-6-6 (last set drop set to max reps)
3-4 Sets
12 Supinated Ring Pull-ups + 10 sec Hold at the Top
15 Clap Pushups
10 Dual Hammer Curls
15 DB Skull Crushers

3-4 Sets
15 Barbell Shrugs (Pause every 3 reps)
12 DB Lateral Raises
10 Standing Arnold Press

3 Sets of 21’s
2 Sets of Forearm Builder

Notes:

CardiO2

4 Rounds
100m Run (50m Run Forward, 50m Run Backwards)
300m Ski
100m Run (50m Run Forward, 50m Run Backwards)
1000m Bike (0.625 miles)
100m Run (50m Run Forward, 50m Run Backwards)
-Rest 1min-

*Sprint the whole entire time, with every movement.

Notes:

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