12 WEEK WEIGHT LOSS PROGRAMMING - WEEK 11
WORKOUT 1
Pairing 1 - 4 Rounds
10 DB Split Stance Deadlifts Per Side
8 GHD Iron Cross Per Side
Cardio 1 - 3 Rounds
8 Burpee + Broad Jumps
16 Battle Rope Slams
Pairing 2 - 4 Rounds
10 Barbell Back Squat + Pulse
10 Reverse Crunches + Leg Raise
Cardio 2 - 3 Rounds
:40 Mini Band High Knees
:40 Mini Band Bicycles
Pairing 3 - 3 Rounds
12 DB Chest Flyes
12 Weight Plate Overhead Sit Ups w/ :04 Descending Iso
Cardio 3 - 8 Rounds of :20 Work / :10 Rest of Incline Sprints
Burnout - 3 Rounds
10 DB Skull Crushers
400m Ski
Mobility - :90 @ Each
WORKOUT 2
WORKOUT 3
Pairing #1 - Reps of 12/10/8 w/ :06 Eccentric @ Each
Incline DB Chest Press
KB Goblet Squat
Pairing #2 - Reps of 12/10/8 w/ :06 Eccentric @ Each
Incline Bench DB Reverse Flyes
DB Reverse Lunges
Pairing #3 - Reps of 10/10/10 w/ :06 Eccentric @ Each
Hanging Knee Tuck to Pike Raises
KB Deadlifts
Pairing #4 - Reps of 12/10/8 w/ :06 Eccentric @ Each
Incline Bench DB Supinated Curls
Resistance Band / Cable Overhead Tricep Extensions
Hamstring Walkouts
Mobility - 2 Sets of 10 Reps Each Side
WORKOUT 4
Set 1 - 4 Rounds of Reps of 15 / 12 / 10 / 8
Barbell Back Rack Reverse Lunges + Pulse @ Bottom Per Side
TRX Reverse Flyes
DB Tricep Skull Crushers
Set 2 - 4 Rounds
10 Weight Plate Pullover + Static Leg Raise
10 Leaning Lateral Landmine Lunges Per Side
10 Burpee + Battle Rope Slam
Set 3 - 3 Rounds
8 DB Deadlifts + :06 Iso Hold
12 Med Ball Oblique Wall Slams
12 Glider Body Saws
Set 4 - 8min AMRAP
200m Sprint or Row or Ski
50 Mini band High Knees
100 Jump Ropes
Mobility - 2 Rounds :30 @ Each Move
WORKOUT 5
4 Consecutive Rounds @ Each Set of :50 Work / :10 Rest Per Move
Set 1
Ski / Row
Side Plank Leg Raises + :03 ISO
Set 2
DB Cossack Squats
Reverse Crunches + :03 Descending ISO
Set 3
DB Bent Over Tricep Extensions
Horseshoes
Set 4
Dual KB Romanian Deadlifts
TRX Inverted Rows
Set 5
Barbell Landmine Viking Press
Star Crunches
Mobility - :90 @ Each