Rebirth | Workout 11
4-Week Rebirth Program • 34m
What you’ll need:
-MB
-KB
Workout #11:
Part 1
Complete 5 sets of the following:
-30 sec: 3 MB Overhead Slams + 3 KB S/A Standing Clean [each arm]
-30 sec: Lightweight KB Russian SWINGS
60 sec: REST
Part 2
Complete 3 sets:
-30 sec: KB Hike to KB Explosive Jump Squat
10 sec: REST
-60 sec: KB Wide Stance Unilateral Hinge S/A Row [30/30]
20 sec: REST
-90 sec: 4 Sprawl Frog Kicks Over Bell + 4 Swing Snatch each side + 4 KB Unilateral Goblet Squat [each side]
30 sec: REST
Part 3
Tabata
-Kneeling Jump Squats to Sumo Grip Squat
Up Next in 4-Week Rebirth Program
-
Rebirth | Workout 12
What you’ll need:
-Double KBWorkout #12:
45:15 x4
-45 sec:2 DKB Clean and Press + 2 DKB Front Squats 15 sec REST
-Alternating Lateral Lunge Hops
15 sec REST
-2 DKB Swings + 2 DKB Deadlifts
15 sec REST
-Push-up T-rotation
15 sec REST
-2 DKB Seesaw Press + 2 DKB Rows
15 sec REST
-Curtsey Lunge S... -
Rebirth | Workout 13
What you’ll need:
-DB
-KB
Workout #13:
Complete the following for time every 3 minutes stop where you are at and complete 5 Burpee Tuck Jumps!!
-50- DB Sit-Up Reach
-40- KB Staggered Stance Hip Hinge Clean to Lunge [10/10/10/10]
-30- Alt Single Arm DB Squat clean and press
-20- V-Ups
-10- DB Man ... -
Rebirth | Workout 14
What you’ll need:
-DB
-Jump RopeWorkout #14:
1] Complete as Many Rounds as Possible in 10 Min
-50 Dubs/100 Jump Ropes
-10 Heels Elevated Narrow Stance DB Squats
-10 Sprawls2] Every 4 Min, for 16 Min (4 sets) for Time:
*2 min AMRAP:
-2 BC Shoulder Taps
-2 SKT
-2 Front Kick Through
*F...
26 Comments