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