Shred Le Le Le - Week Le 7

Workout Session 1

  • Warm-up - 3 sets

    • 10 PVC pass through, 10 PVC OHS, 10 SLOW SLOW push-ups

  • Main - Bench Press

    • 1RM

    • 5x10@50% - after each set - max push-ups - rest 2 minutes after final push-up

  • Accessory -

    • Dumbbell Side Raises + Dumbbell Front Raises - 3x10+10

    • 100 sit-ups

Workout Session 2

  • Warm-up -

    • 10 minutes echo bike - first 5 easy, second 5 hard

  • Main - Back Squat

    • 10x10 @25% - rest 30s between sets

  • Accessory

    • Dumbbell RDL

      • 3x12

    • Dumbbell Front Squats

      • 3x12

  • Midline

    • Plank

    • 3x60s on, 30s off - add weight if possible

Workout Session 3

  • Warmup

    • Tabata - 20s of work, 10 seconds of rest. After each interval of work, rotate exercises. 32 intervals total (total of 8 rounds at each exercise - total time will be 16 minutes between work and rest)

      • Air Squats

      • Mountain Climbers

      • Lunges

      • Jump Rope

  • Main

    • One Arm Dumbbell Press - Seated

      • 3x12-15 each arm. After each set perform max push-ups. Rest 2-3 minutes after each set.

  • Accessory

    • Band Pull-Aparts

      • 3x15

    • Dumbbell Upright Row

      • 3x10-12

  • Conditioning

    • AMRAP 10

      • Echo Bike

        • 10 calories bike, 10 burpees. DON’T RESET BIKE. Add ten calories to wherever you left off.

Shred the body gnar - week 6

orkout Session 1

  • Warm-up - :20s easy effort, :40s hard effort - echo bike - 10 rounds

  • Main - “Lynne”

    • Not for time ->

      • Max BW Bench (or 3/4 or 1/2 BW)

      • Max BW Pull-Ups

      • 5 rounds - rest as needed between

  • Accessory -

    • Dumbbell Skull Crushers - 3x12

    • Two Arm Dumbbell Row - 3x12

Workout Session 2

  • Warm-up - 45 Barbell Back Squats - Start with 10-15 super slow, 10-15 regular tempo, 10-15 jumping.

  • Main - Back Squat - 5RM

  • Met-Con - 10 rounds

    • 10 Back Squats @50%

    • 10 burpees

  • Accessory

    • Banded Hamstring Curls - 3x12
      Dumbbell RDL - 3x12

Workout Session 3

  • Warm-up - 100 walking lunges, 100 calorie bike - partition as needed

  • Main - Z Press

    • 5x10-15 reps

  • Met-Con - On the echo bike - 10 SLOW calories, 10 HARD calories. 5 rounds.

  • Accessory

    • Plate Circles - 5/4/3/2/1 in each direction -> 3 sets

    • Farmer Hold - Grab two heavy ass objects - hold in each hand for as long as possible. Perform 3 sets. Rest 3 minutes between sets

  • Cash Out

    • SLOW Mountain Climbers. Accumulate 50

    • Plank - 3x60s on, 60s off

    • Reverse Plank - 3x30s on, 30s off

Shred the body gnar - week 5

Workout Session 1

  • Warm-up - ACDC “Thunderstruck” - Every time the word “THUNDER” is said, do one burpee. During the “rest” - perform jumping jacks.

  • Main - EMOTM x 20 minutes

    • Even - 10 flat dumbbell bench press

    • Odd - 10 db front squats

  • Met-Con - EMOTM x 10 minutes

    • Even - 15 burpees

    • Odd - 10 calorie bike

  • Accessory -

    • Dumbbell Pull-Overs - 3x12

    • Single Leg Glute Bridge - 3x10 (each leg)

Workout Session 2

  • Warm-up - 5 rounds

    • 10 calorie fan bike, 10 LIGHT goblet squats, 10 push-ups

  • Main - Deadlift - dealers choice (sumo or conventional) 5x10 @50% of most recent 1RM. No bouncing.

  • Met-Con - AMRAP 10

    • :30s forearm plank, 5 tuck jumps, 15 KBS

  • Accessory

    • I’s, Y’s, T’s - 3x10 (each letter)

    • Drag Curls - 3x12

Workout Session 3

  • Warm-up - Easy 1 mile jog

  • Main - Press

    • 2RM

    • 5x10 @50% of 2RM

  • Met-Con - For time:

    • 100 push-ups. Every time you stop, perform 5 calories on the fan bike. Reset bike each time.

  • Accessory

    • Dumbbell Side Raises + Dumbbell Front Raises

      • 3x10+10

  • Cash Out

    • Starfish Crunches - 5x10 (5 each direction)

Shred the body gnar - week 4

Workout Session 1

  • Warm-up - One minute on for max reps. Rest one minute after each exercise. Go through this twice.

    • pull-ups

    • push-ups

    • squats

  • Main - Bench Press - 6RM

  • Met-Con - 21-15-9 - Back Squats @50-60%, KBS , Burpees

  • Accessory -

    • Dumbbell Skull Crushers - 3x12

    • Hollow Hold - Accumulate 2 minutes

Workout Session 2

  • Warm-up - 80 calorie fan bike - every 20 calories - 5 burpees.

  • Main - Pendlay Row - 5x12 - no kipping of the hips. STRICT!!

  • Met-Con - EMOTM x 12 minutes

    • Minute 1 - 12 burpees

    • Minute 2 - 18 DB Front Squats

    • Minute 3 - 45s forearm plank

  • Accessory

    • Band Pull-Aparts - 5x12

    • Barbell Curls - “21’s” x 3 sets

Workout Session 3

  • Warm-up - 4x200m jog - rest 2 minutes between - start slow and pick up the pace accordingly

  • Main - Sumo Deadlift - 8x2 - rest 90s between sets - heavy, but keep them moving - no grinders.

  • Met-Con - For time:

    • 50 goblet squats , 400m run , 30 calorie fan bike, 20 burpees, 10 push-ups

  • Accessory

    • Calf Raises - 4x25

  • Cash Out

    • SLOW SLOW SLOW mountain climbers - accumulate 50-60 reps

Shred the body gnar - Week 3

Workout Session 1

  • Warm-up - Banded Push-Ups - 3x10 (wrap under hands) - 10 band pull-aparts after each round

  • Main - Bench Press - 10x10 @4020 tempo - this will take a while - but the pump will be fucking real .

  • Met-Con - AMRAP 10 - 10 burpees, 50 mountain climbers , 30s shoulder taps (in plank position)

  • Accessory -

    • Three rounds

      • 3x12 banded tricep extensions - @3020 tempo

Workout Session 2

  • Warm-up - Zercher Good Morning - 3x10 - after each set - 10 arch/supermans

  • Main - 3x10 strict pull-ups @4020 tempo - rest as needed to get this work done. Rest 2-3 minutes between sets.

  • Met-Con - Three rounds for time:

    • 25 calorie fan bike - rest 2 minutes between rounds - go hard

  • Accessory

    • Bent Over Row - 3x12 @3020 tempo

    • Dumbbell Pull-Over - 3x12 (no tempo)

    • Chin-Ups - 1x20 @3020 tempo

  • Core - 3x30 salimanders (15 each side, alternating)

Workout Session 3

  • Warm-up - 200m farmer carry with 2x40# db’s

  • Main - Pause Back Squat - 3RM

  • Met-Con - 400m walking lunges (have fun!)

  • Accessory

    • 50 banded hamstring curls

    • 50 calf raises (hold weights if possible)

    • 50 supermans

  • Cash Out

    • 3 rounds - 30s sandbag hold across chest, 15 calorie fan bike

Shred t he body gnar - week 2

Workout Session 1

  • Warm-up - three rounds of 20 plank shoulder taps, 50 mountain climbers

  • Main - Establish a heavy single overhead press

  • Met-Con - AMRAP 10

    • 10 push press @70% of max strict press (above), 10 burpees over bar

  • Accessory -

    • Tabata mash up x 16 rounds (8 rounds each, alternating, 20s of work, 10s of rest)

      • hollow hold for one movement, diamond pushups for second movement

Workout Session 2

  • Warm-up - 21-15-9 - light KBS, calorie fan bike

  • Main - Establish max strict chin-ups in ten minutes

  • Met-Con - 10-9-8-7-6-5-4-3-2-1

    • calorie fan bike, after each round of fan bike - perform 5 strict pull-ups

  • Accessory

    • five rounds, not for time ->

      • 10 bent over barbell rows

      • 10 heavy dumbbell curls

      • 10 band pull-aparts (slow)

  • Core - 50 star crunches for time

Workout Session 3

  • Warm-up - 1 mile easy run

  • Main - Workup to a heavy FS

  • Met-Con - five rounds with 1 minute rest between rounds

    • 10 jumping lunges + 10 jumping back squats - use a 45# barbell

  • Accessory

    • barbell hip thrust - 3x10

    • barbell RDL - 3x12

    • calf raises - accumulate 100 reps

  • Cash Out

    • 100 burpees - every 3 minutes (starting at 0:00) stop and perform 10 calories on the air bike

Shred the body gnar

Workout Session 1

  • Warm-up - 5 rounds of 5 pull-ups, 10 push-ups, 15 squats - aim to finish in 5-7 minutes

  • Main - Establish a heavy single Bench Press.

  • Met-Con - Bench Press + Diamond Push-Ups - Calorie Fan Bike

    • 21-15-9 - Use roughly 50% of the heavy single above - keep the push-ups as strict as possible

  • Accessory -

    • Three rounds

      • 60s weighted plank, 15 dumbbell skull crushers

Workout Session 2

  • Warm-up - KB Deadlift + KB Swing - 5x10+10 - rest 30 seconds between sets - use a light weight

  • Main - Establish max strict pull-ups in ten minutes

  • Met-Con - Three rounds for time:

    • 25 KBS, 25 Burpees

  • Accessory

    • 45s at each station with a 15s transition

      • One arm dumbbell row (right)

      • One arm dumbbell row (left)

      • Barbell Curls (empty bar or light weight)

      • Band pull-aparts

  • Core - 3x20 hollow rocks

Workout Session 3

  • Warm-up - Tabata Air Squats - 8x20s of work, 20s of rest - squat fast

  • Main - Workup to a heavy BS

  • Met-Con - AMRAP 5 minutes

    • Back Squat @50% of 1 rep from above

  • Accessory

    • Dumbbell Lunges - 3x20 (10 each leg, alternating)

    • Dumbbell RDL - 3x15

    • Goblet Squats - 3x10

    • Banded Hamstring Curls - 3x15

  • Cash Out

    • 100 calorie fan bike @moderate pace (aim for 4-6 minutes)