Home Gym

Strength Week 2.
Strict press. 10 @ 60%. 8 @ 65%. 6 @ 70%. 6 @ 75%. 6 @ 80%.
Rest as needed b/t sets.

Conditioning.
*6-8 sets. Start new round on every 3min.
Run 200m.
Remaining time Amrap
10 Pull up.
20 Push up.
Wear weighted vest if you have one.
*Base number of sets on how you feel.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
20 Plank position shoulder taps.
8 Sphinx push up.
10 Prone position T’s + W’s.

Minimal equipment.
Strength.
3-4 sets.
A1. 8 Barbell Floor press @ Tempo 3111. (If using DB/KB complete rep both sides).
Rest 60sec.
A2. 8 Barbell snatch bent over row @ Tempo 21X1. (If using DB/KB perform Elbow out bent over row @ same tempo/arm).
Rest 60sec.

Conditioning.
*6-8 sets. Start new round on every 3min.
Run 200m.
Remaining time Amrap
10 Pull up (Sub Bent over rows).
20 Push up. (Wear weighted vest if you have one).
*Base number of sets on how you feel.

No equipment.
Strength.
3 sets.
A1. 5-8 Elevator push up.
Rest 30sec.
8-10 Push up + Shoulder taps.
Rest 60sec.
A2. 8-10 Towel rows.
Rest 60sec

Conditioning.
*6-8 sets. Start new round on every 3min.
Run 200m.
Remaining time Amrap
10 Rucksack rows.
20 Push up.
Wear weighted vest if you have one.
*Base number of sets on how you feel.