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3 | Grown Strong Barbell Giveaway Refer a Friend and Earn a Chance to Win! Here's how it works: 1. Invite a friend to join Grown Strong this month. 2. CLICK HERE to submit your referral. 3. Ensure your friend completes their 7-day free trial. And just like that, you're entered into the raffle! We'll draw a lucky winner from all the successful referrals on October 10th. Pro Tip: Maximize your odds by referring more friends. Each friend you refer counts as a ticket! | |||
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6 | Monday, October 2, 2023 | |||
7 | BRIEF | |||
8 | ||||
9 | WATCH HERE! | |||
10 | ||||
11 | WARM UP | |||
12 | ||||
13 | 1-2 rounds 20 down ups 60 seconds high plank hold 20 toe touches 60 seconds hollow hold Move at warm up pace | |||
14 | ||||
15 | PART A | |||
16 | ||||
17 | EVERY MINUTE FOR 5 MINUTES (5 SETS) | |||
18 | ||||
19 | DB bench press Rest remaining time of each set | |||
20 | ||||
21 | NOTES | |||
22 | ||||
23 | Set 1 for 9 reps @ moderate weight Set 2 for 7 reps @ moderate weight Set 3 for 5 reps @ heavy weight Set 4 for 5 reps @ heavy weight Set 5 for 5 reps @ heavy weight Go heavier than last week. | |||
24 | ||||
25 | PART B | |||
26 | ||||
27 | FOR TIME | |||
28 | ||||
29 | 30 DB front rack lunges 10 burpee over DB 20 DB front rack lunges 10 burpee over DB 10 DB front rack lunges 10 burpee over DB | |||
30 | ||||
31 | NOTES | |||
32 | ||||
33 | Goal time: 11 minutes Faster times: 8-9 minutes Suggested weight: Level 1: 15lbs Level 2: 25lbs Level 3: 35lbs DB front rack lunges are total reps, alternate legs each time. Find a weight to complete front rack lunges quickly and break in 1-2 sets. Burpee over DBs are a quick and steady pace to maintain without rest. Short goal time here so bump up the intensity and move fast! | |||
34 | ||||
35 | MODIFICATIONS | |||
36 | ||||
37 | No modifications for today. | |||
38 | ||||
39 | VIDEO DEMOS | |||
40 | ||||
41 | DB bench press | |||
42 | DB front rack lunge | |||
43 | Burpee over DB | |||
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47 | ||||
48 | Tuesday, October 3, 2023 | |||
49 | BRIEF | |||
50 | ||||
51 | WATCH HERE! | |||
52 | ||||
53 | WARM UP | |||
54 | ||||
55 | 1-2 rounds 60 seconds butterfly sit ups 8 walkout with push ups 8 triple crunches 60 seconds superman hold Move at warm up pace | |||
56 | ||||
57 | PART A | |||
58 | ||||
59 | EVERY MINUTE FOR 5 MINUTES (5 SETS) | |||
60 | ||||
61 | 4 DB front squats with a 5 seconds pause on the last rep Rest remaining time of each set | |||
62 | ||||
63 | NOTES | |||
64 | ||||
65 | Be sure to pause for 5 seconds at the bottom of the last rep only. Find a challenging weight to complete all 5 sets. Go heavier than last week. | |||
66 | ||||
67 | PART B | |||
68 | ||||
69 | 3 ROUNDS FOR TIME | |||
70 | ||||
71 | 50 alternating bicycle kicks 20 DB deadlifts 20 push ups | |||
72 | ||||
73 | NOTES | |||
74 | ||||
75 | Goal time: 10 minutes Faster times: 8-9 minutes Suggested weight: Level 1: 15lbs Level 2: 25lbs Level 3: 35lbs A mix of legs and arm pump for both movements, so find a steady pace to finish up the workout. | |||
76 | ||||
77 | MODIFICATIONS | |||
78 | ||||
79 | No modifications for today. | |||
80 | ||||
81 | VIDEO DEMOS | |||
82 | ||||
83 | DB front squat | |||
84 | Bicycle kick | |||
85 | DB deadlift | |||
86 | Push up | |||
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88 | ||||
89 | ||||
90 | ||||
91 | Wednesday, October 4, 2023 | |||
92 | BRIEF | |||
93 | ||||
94 | WATCH HERE! | |||
95 | ||||
96 | WARM UP | |||
97 | ||||
98 | 1-2 rounds 20 reverse lunges 10 DB deadlifts Complete 1-2 rounds then, 60-90 seconds high plank hold Move at warm up pace | |||
99 | ||||
100 | PART A | |||
101 | ||||
102 | Every minute for 4 minutes (4 sets) | |||
103 | ||||
104 | 6 incline DB bench press Max weighted bench dips Rest remaining time of each set | |||
105 | ||||
106 | NOTES | |||
107 | ||||
108 | For MAX reps of dips, aim to complete 10+ reps for each set. Try and work to get 15-20 seconds of rest between sets. | |||
109 | ||||
110 | PART B | |||
111 | ||||
112 | 5 ROUNDS FOR TIME | |||
113 | ||||
114 | 10 DB gorilla rows 10 DB ground to overhead 100 meter run | |||
115 | ||||
116 | NOTES | |||
117 | ||||
118 | Goal time: 10 minutes Faster times: 8 minutes or less Choose a challenging but manageable weight for both DB movements to keep moving. Fast pace on the 100 meter run. | |||
119 | ||||
120 | MODIFICATIONS | |||
121 | ||||
122 | 100 meter on any machine | |||
123 | 4-6 burpees | |||
124 | ||||
125 | VIDEO DEMOS | |||
126 | ||||
127 | Incline DB bench press | |||
128 | Weighted bench dip | |||
129 | DB gorilla row | |||
130 | DB ground to overhead | |||
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134 | ||||
135 | Thursday, October 5, 2023 | |||
136 | ||||
137 | ||||
138 | REST DAY | |||
139 | ||||
140 | ||||
141 | ||||
142 | ||||
143 | Friday, October 6, 2023 | |||
144 | BRIEF | |||
145 | ||||
146 | WATCH HERE! | |||
147 | ||||
148 | WARM UP | |||
149 | ||||
150 | As many quality rounds as possible in 4 minutes 8 down ups 30 double or single unders 8 shoulder taps 8 crossbody V ups Move at warm up pace | |||
151 | ||||
152 | PART A | |||
153 | ||||
154 | EVERY MINUTE FOR 5 MINUTES (5 SETS) | |||
155 | ||||
156 | DB deadlift Rest remaining time of each set | |||
157 | ||||
158 | NOTES | |||
159 | ||||
160 | Set 1 for 9 reps @ moderate weight Set 2 for 7 reps @ moderate weight Set 3 for 5 reps @ heavy weight Set 4 for 5 reps @ heavy weight Set 5 for 5 reps @ heavy weight Go heavier than last week. | |||
161 | ||||
162 | PART B | |||
163 | ||||
164 | EVERY 2 MINUTES FOR 12 MINUTES (6 SETS) | |||
165 | ||||
166 | 24 down ups 12 pop squats 6 push ups Rest remaining time of each set | |||
167 | ||||
168 | NOTES | |||
169 | ||||
170 | Fast bodyweight movement for today! Aim to rest at least 30-45 seconds for each set. | |||
171 | ||||
172 | MODIFICATIONS | |||
173 | ||||
174 | No modifications for today. | |||
175 | ||||
176 | VIDEO DEMOS | |||
177 | ||||
178 | DB deadlift | |||
179 | Down up | |||
180 | Pop squat | |||
181 | Push up | |||
182 | ||||
183 | ||||
184 | ||||
185 | ||||
186 | Saturday, October 7, 2023 | |||
187 | BRIEF | |||
188 | ||||
189 | WATCH HERE! | |||
190 | ||||
191 | WARM UP | |||
192 | ||||
193 | 1-2 rounds 30 double or single unders 8 DB deadlifts 8 DB front squats 8 DB push press 60 seconds plank hold Move at warm up pace | |||
194 | ||||
195 | PART A | |||
196 | ||||
197 | COMPLETE | |||
198 | ||||
199 | Every minute for 3 minutes (3 sets) 8 DB push press Every minute for 3 minutes (3 sets) Max unbroken DB push ups Rest remaining time for each sets | |||
200 | ||||
201 | NOTES | |||
202 | ||||
203 | Find a weight that you can complete all 8 reps in 1-2 sets. Allow at least 60 seconds of rest between each set. | |||
204 | ||||
205 | PART B | |||
206 | ||||
207 | FOR TIME | |||
208 | ||||
209 | 400 meter run 40 DB push press 200 meter run 20 DB push press 400 meter run | |||
210 | ||||
211 | NOTES | |||
212 | ||||
213 | Goal time: 12 minutes Faster times: 10 minutes or less Suggested weight: Level 1: 15lbs Level 2: 25lbs Level 3: 35lbs Find a weight to complete big sets for the push press. Goal is to break them up in 2-4 fast sets. Push the pace on the run. | |||
214 | ||||
215 | MODIFICATIONS | |||
216 | ||||
217 | Substitution for 400 / 200 meter run | |||
218 | 400 / 200 meter on any machine | |||
219 | 6 / 4 burpees over DB | |||
220 | ||||
221 | VIDEO DEMOS | |||
222 | ||||
223 | DB push press | |||
224 | DB push up | |||
225 | ||||
226 | ||||
227 | ||||
228 | ||||
229 | Sunday, October 8, 2023 | |||
230 | ||||
231 | ||||
232 | REST DAY | |||
233 | ||||
234 |