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StuffedFrog
Kraken
- Joined
- Jul 25, 2019
- Posts
- 4,756
- Reputation
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Day 1: Squats and Chops
-15 min HIIT training treadmill
-Squat: 12, 10, 8, 5, 3, 1
-Kettle bell Snatches: 3X10(each side)-super set 1
-Lunges: 3Xfailure-super set 1
-Turkish Get Up: 3X10(each side)-super set 2
-Downward Chop: 3X10(each side)-super set 2
-Box Jumps: 3X20-super set 3
-Man Makers: 3X10-super set 3
-Heavy Bag: 3X1 min-super set 3
-Floor Wipers: 3X20-super set 4
-Sit Ups: 3X50-super set 4
-Flutter Kicks: 3X50-super set 4
Day 2: Bench and Walk
-25 min incline walk
-Bench Press: 12, 10, 8, 5, 3, 1
-Kettle Bell Clean: 3X10(each side)-super set 1
-Push Ups: 3Xfailure-super set 1
-Turkish Get Up: 3X10(each side)-super set 2
-Upward Chop: 3X10(each side)-super set 2
-Jump Rope: 3X1 min-super set 3
-Burpees: 3X10-super set 3
-Heavy Bag: 3X1 min-super set 3
-Floor Wipers: 3X20-super set 4
-Sit Ups: 3X50-super set 4
-Flutter Kicks: 3X50-super set 4
Day 3: Deadlifts and Chops
-15 min HIIT training treadmill
-Deadlifts: 12, 10, 8, 5, 3, 1
-Kettle Bell Clean and Press: 3X10 (each side)-super set 1
-Pull Ups: 3Xfailure
-Turkish Get Up: 3X10(each side)-super set 2
-Downward Chop: 3X10(each side)-super set 2
-Box Jumps: 3X20-super set 3
-Man Makers: 3X10-super set 3
-Heavy Bag: 3X1 min-super set 3
-Floor Wipers: 3X20-super set 4
-Sit Ups: 3X50-super set 4
-Flutter Kicks: 3X50-super set 4
Day 4: Press and Walk
-25 min incline walk
-Military Press: 12, 10, 8, 5, 3, 1
-Kettle Bell Clean: 3X10(each side)-super set 1
-Ball Slams: 3Xfailure-super set 1
-Turkish Get Up: 3X10(each side)-super set 2
-Upward Chop: 3X10(each side)-super set 2
-Jump Rope: 3X1 min-super set 3
-Burpees: 3X10-super set 3
-Heavy Bag: 3X1 min-super set 3
-Floor Wipers: 3X20-super set 4
-Sit Ups: 3X50-super set 4
-Flutter Kicks: 3X50-super set 4
day 5 pickup
25 Sit Ups
15 Clean and Presses
12 Bench Press
10 One Arm Dumbbell Snatches
25 Sledgehammer Swings (Sub Kettlebell Swings)
25 Sit Ups
25 Burpees
25 Sit Ups
25 Sledgehammer Swings (Sub Kettlebell Swings)
Warm Up
3×5 Pull Ups
3×10 Dips
3×15-25 Push Ups
-15 min HIIT training treadmill
-Squat: 12, 10, 8, 5, 3, 1
-Kettle bell Snatches: 3X10(each side)-super set 1
-Lunges: 3Xfailure-super set 1
-Turkish Get Up: 3X10(each side)-super set 2
-Downward Chop: 3X10(each side)-super set 2
-Box Jumps: 3X20-super set 3
-Man Makers: 3X10-super set 3
-Heavy Bag: 3X1 min-super set 3
-Floor Wipers: 3X20-super set 4
-Sit Ups: 3X50-super set 4
-Flutter Kicks: 3X50-super set 4
Day 2: Bench and Walk
-25 min incline walk
-Bench Press: 12, 10, 8, 5, 3, 1
-Kettle Bell Clean: 3X10(each side)-super set 1
-Push Ups: 3Xfailure-super set 1
-Turkish Get Up: 3X10(each side)-super set 2
-Upward Chop: 3X10(each side)-super set 2
-Jump Rope: 3X1 min-super set 3
-Burpees: 3X10-super set 3
-Heavy Bag: 3X1 min-super set 3
-Floor Wipers: 3X20-super set 4
-Sit Ups: 3X50-super set 4
-Flutter Kicks: 3X50-super set 4
Day 3: Deadlifts and Chops
-15 min HIIT training treadmill
-Deadlifts: 12, 10, 8, 5, 3, 1
-Kettle Bell Clean and Press: 3X10 (each side)-super set 1
-Pull Ups: 3Xfailure
-Turkish Get Up: 3X10(each side)-super set 2
-Downward Chop: 3X10(each side)-super set 2
-Box Jumps: 3X20-super set 3
-Man Makers: 3X10-super set 3
-Heavy Bag: 3X1 min-super set 3
-Floor Wipers: 3X20-super set 4
-Sit Ups: 3X50-super set 4
-Flutter Kicks: 3X50-super set 4
Day 4: Press and Walk
-25 min incline walk
-Military Press: 12, 10, 8, 5, 3, 1
-Kettle Bell Clean: 3X10(each side)-super set 1
-Ball Slams: 3Xfailure-super set 1
-Turkish Get Up: 3X10(each side)-super set 2
-Upward Chop: 3X10(each side)-super set 2
-Jump Rope: 3X1 min-super set 3
-Burpees: 3X10-super set 3
-Heavy Bag: 3X1 min-super set 3
-Floor Wipers: 3X20-super set 4
-Sit Ups: 3X50-super set 4
-Flutter Kicks: 3X50-super set 4
day 5 pickup
25 Sit Ups
15 Clean and Presses
12 Bench Press
10 One Arm Dumbbell Snatches
25 Sledgehammer Swings (Sub Kettlebell Swings)
25 Sit Ups
25 Burpees
25 Sit Ups
25 Sledgehammer Swings (Sub Kettlebell Swings)
Warm Up
3×5 Pull Ups
3×10 Dips
3×15-25 Push Ups