12 WEEK WEIGHT LOSS PROGRAMMING - WEEK 9
WORKOUT 1
6 Rounds of :45 Work / :15 Rest @ Each Move
KB See Saw Presses
Ab Rollouts
Assault Bike
DB Goblet Sumo Squats
DB Pullovers + Static Leg Raise
DB Bent Over Reverse Flyes
Decline Push Ups
Mobility - :90 @ Each
WORKOUT 2
Series 1 - 4 Rounds
8 DB Reverse Lunges Per Side
:30 Horseshoes
Series 2 - 4 Rounds
15 Incline Bar Push Ups
12 Med Ball Oblique Wall Slams
:40 Leg Only Assault Bike
Series 3 - 4 Rounds
12 Split Stance DB Deadlift Per Side
12 BOSU Iron Crosses
Series 4 - 3 Rounds
12 Glider Lateral Lunges Per Side
10 Burpees
16 Star Crunches
15min Steady State Cardio - Run/Bike/Row
Mobility - :90 @ Each
WORKOUT 3
WORKOUT 4
Set 1 - 4 Rounds
:40 Work / :20 Rest - Glider Mountain Climbers
Series 2 - 4 Rounds
8 KB Cossack Squats Per Side
12 BOSU Supermans
12 Med Ball Tricep Push Ups
Series 3 - 3 Rounds
15 DB @ Chest Sit Ups
12 Reverse Crunches + Static Leg Raise
Series 4 - 3 Round
12 Resistance Band Rear Delt Flyes
15 Resistance Band Bent Over Tricep Extensions
10 Box Jumps
Set 5 - 10min Steady State Cardio (Run, Bike, Hike, Row)
Mobility - :90 @ Each
WORKOUT 5
EMOM (Every Minute on the Minute) @ Each, :60 @ Move 1, :60 @ Move 2 for 8 Rounds
8 Minute EMOM 1
Move 1 - Assault Bike
Move 2 - Plank Jacks
8 Minute EMOM 2
Move 1 - Battle Rope Waves
Move 2 - Mini Band High Knees
8 Minute EMOM 3
Move 1 - Sprints
Move 2 - Barbell Bent Over Reverse Grip Rows
8 Minute EMOM 4
Move 1 - Ski or Row
Move 2 - Barbell Landmine Bus Drivers
8 Minute EMOM 5
Move 1 - Incline DB Chest Press
Move 2 - DB Hammer Curls
Mobility - 2 Rounds :30 @ Each Move