Siskey Total Strength - Today 9:30am

“ROY”

Equipment: 2-Riser Bench, Mat, Heavy Dumbbells

WARM-UP:

5 Rounds of Increasing Reps -

1-2-3-4-5 x 

*Samson Lunge R and L (2 lunges per rep)

*Inchworm Out - Push-Up - Inchworm In

*Prisoner Squat + Torso Twist R and L (2 squats per rep)

#1:

5 min. AMROIRAP of:

“As Many Rounds of Increasing Reps As Possible” (start @ 1 rep ea., increasing by 1 rep ea. round)

*Renegade Row (push-up-row R + push-up-row L = 1 rep)

*DB Thruster + Front Kick (thruster + R kick + thruster + L kick = 1 rep)

AB TABATA:

8 Rounds of 20 sec. ON/ 10 sec. OFF (alternating rounds of 2 exercises):

*Hollow Body Hold (mod: hands beneath tush, bent knees)

*Plank Hold (mod: on elbows, on knees)

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#2:

5 min. AMROIRAP of:

*(Front Rack) Elevated Lunge + Knee Drive (R and L = 1 rep)(mod: no DBs, on floor)

*(Weighted) Deadlift Box Jump (mod: no DBs, step up, deadlift, etc.)

AB TABATA:

8 Rounds of 20 sec. ON/ 10 sec. OFF (alternating rounds of 2 exercises):

*Hollow Body Hold + alt. Knee-In (mod: hands beneath tush, bent knees)

*Plank Hold + alt. Knee-In

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#3:

5 min. AMROIRAP of:

*(Weighted) Single-Leg Burpee (no jump)(**mod:@ incline!!)(R and L = 1 rep)

*Squat Hold + Hammer Curl - Stand + Hammer Curl (2 curls per rep)

AB TABATA:

8 Rounds of 20 sec. ON/ 10 sec. OFF (alternating rounds of R and L arm working):

*Incline Plank Hold + Single-Arm DB Row (rowing arm hangs off of bench)

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#4:

5 min. AMROIRAP of:

*Split Squat Snatch (R and L = 1 rep)(mod: step back lunge + thruster)

*Lunge-Lean-DB OH Extend (R and L = 1 rep)

AB TABATA:

8 Rounds of 20 sec. ON/ 10 sec. OFF (alternating rounds of R and L leg working):

*Knees-to-Elbows Tuck Jump (mod: alt. Single-Leg Knee-to-Elbow March)

*Seated Knees-to-Elbows

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FINISHER:

5 Rounds of Increasing Reps -

1-2-3-4-5 x 

*alt. Lunge Thruster (R and L = 1)

*Spiderman Push-Up (R and L = 1)