Author Archives: erick

22 Day Abz

Heels to the heaven – 45 secs/extinction
Step through planks – 45 secs/extinction
“X – Man” Crunch – 12/extinction
Thread the needle – 10/extinction
Alternating jack knives – 45 secs/extinction
Stationary bikes – 35 secs/extinction

Brute

2 rounds for time

Run .25 mile
20 back extensions – Slow on the way down / explode up
20 Box Jumps
20 Wide Grip Pull Ups
20 Toes to Bar
20 Pushups

ABSolutely v2

60 Seconds – Walk out planks
Trifecta Vups – Left leg, right leg, center
Hanging toes to bar oblique rotations – 30 seconds each side
Scissors 60 seconds
Thread the needle side planks – 30 seconds each side
Knees slide tucks – 30 seconds each side

Chest N Gunz V2

Kneeling Barbell Landmines 3 sets / 10 reps
Cavaliere Crossover 3 sets / 10-12 reps
Dumbbell French Curls 2 sets / 10-12 reps
Overhead Dumbbell extensions 2 sets / 10-12 reps

Chest N’ Gunz

Bench Press 3 sets / 10 reps
Peck Decs 3 sets / 10 reps
Barbell Curls 1 set / 10-12 reps = as heavy as you can
Bicep hangs 40 sec/10 sec rest, 30/30, 20/40
Barbell Curls 1 set / as many reps as possible = half the first weight you did
Arm Drags into Curl “Athlean” 2 sets / 10-12 reps

Gnawly!

2 Rounds

Run half mile
20 Back Extensions
20 Ab Coaster = 10-10-10 / 10-10-10
20 Knees to elbows = Explode up
20 Wall Balls = As high as you can throw them
20 Rope pulls = Each left side is a 1 count

Muffin Top Killer

Run 1 mile 
2 rounds
– 30 seconds each side – Figure 8’s
– 10 EACH side planks with pilates twist
– 30 Sec – Starfish Situps
– 10 EACH side – Side Plank touching toes using top leg
– 30 sec – sliding knees to chest in push up position (use weight, towel or something that can slide) TRX is also ok
– 30 sec each side – Guard Rocks

Brochacho

nacholibre

3 rounds
Run .33mile @ 3 incline
10 Knees to elbow
10 Wall Balls
10 Australian Pull Ups or TRX Pull Ups
30 seconds Battle Ropes

Sund Ay

Sunday

Run 1 mile
– 2 sets of assisted pull ups
– 2 sets of hammer press
– 2 sets of tricep push downs
– 2 sets of curls
– 2 sets of bosu ball sit ups
– 2 sets of cable bosu situps

Lucky Sharms

WWE-Superstar-Hornswoggle
Reverse Hammer Press – 4 sets / 10 reps Tempo = 201
Reverse Butterfly – 3 sets / 10 reps = 402
Shrugs (face backwards) – 2 sets / 10 reps = hold 1 sec at top
Side Lateral “Athlean” – 2 sets / till failure
French curls “Athlean” – 2 sets / 8 reps