Supersets: Upper

Warm-up:

3-5 Minutes jump rope practice

Down Dog to Runner's Lunge & Twist


Complete the following in any order. Finish all rounds of one superset before beginning another. Rest 2 minutes between each superset and avoid rest between exercises within the superset.


Superset #1

Option 1 > 3 Months

Complete 3 Rounds

10 Pullups

Burnout set of strict Pushups

Rest 2 minutes

Option 2 < 3 Months ​Complete 2 Rounds ​10 Pullups ​Burnout set of strict pushups ​Rest 2 minutes ​

Option 3 < 1 Month

Complete 3 Rounds

10 Pullups

10 Pushups

Rest 2 minutes


Superset #2

Option 1 > 3 Months

Complete 3 Rounds

10 BB Biceps Curls AHAP

Burnout set of Triceps OH Press 15/20

Rest 2 Minutes Option 2 < 3 Months Complete 2 Rounds 10 BB Biceps Curls AHAP Burnout Set of Triceps OH Press 10/15 Rest 2 minutes

Option 3 < 1 Month

Complete 3 Rounds

10 BB Biceps Curls 25/45

10 Triceps OH Press 5/8

Rest 2 Minutes

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Post weights used and number of reps for burnout sets


Challenge of the Week: 100 Situps

25 views0 comments

Recent Posts

See All

Baller

Warm-up: 300 Single Jump Ropes or 100 Jumping Jacks 20 Ball Slams 10/15 lbs 30 Glute Bridges 2:00 Plank 30 Glute Bridges Option 1 > 3 Months With a partner*, complete AMRAP (As Many Rounds As Safely

Wipe Out

Warm-up: 50 KB Swings 15/25 (1/2 = Option 3) 25 Glute Bridges 20 Banded Side Steps R 20 Banded Side Steps L Toe Walking Heel Walking Arm Circles Option 1 > 3 Months For Time: 200 m Run/Row 10 Pullups

Shoulder Triplets

Warm-up 20 Stability Ball Crunches 20 Stability Ball Lower Leg Raises 10 Stability Ball Arm & Leg Raises (R+L=1) Down Dog to Runner's Lunge & Twist Resistance Band Chest & Shoulder Mobility Option 1 >

 Logo-2.jpg