A) Warm-Up
3:00 Run/Bike/Row then 3 Rounds for quality:
- 10 Slow Air Squats
- 10 Push-Ups
- 30 Hollow Body Hold
B) Back Squat
- 5 Sets of 8 Reps @ 31X1 Tempo
- Rest 2:00-3:00 between sets
- *start light and build up heavier than last week
- @31X1 = 3 seconds down, 1 second hold at bottom, up fast, 1 second hold at top
C) Incline Bench Press
- 5 Sets of 8 Reps @31X1 Tempo
- Rest 2:00-3:00 between sets
- *Start light and build up heavy
- **Use dumbbells instead of barbell as needed
D) MetCon
For Time:
- 50 Calorie Row
- 50 Box Jumps (24/20″)
- 50 Dumbell Thrusters (35/25)
- 50 GHD Sit-Ups
ISOBEAR Fitness Masters SC Program Workout (Day 12)
September 15, 2023
A) Warm-Up B) Front Squat C) Bent Over Barbell Row D) MetCon Every 3:00 for 4-6 sets:
ISOBEAR Fitness Masters SC Program Workout (Day 11)
September 14, 2023
A) Warm-Up 3 Rounds: B) Clean Pull C) Dumbbell Z Press D) Weighted Dip 5 sets of 8 Reps E) MetCon 14 Min EMOM (Every
ISOBEAR Fitness Masters SC Program Workout (Day 10)
September 13, 2023
A) Warm-Up 5:00 Easy Row (or Row) B)Cardio 6 sets: *sub 1000m Row @ 2000m race pace 6 sets: *sub 500m Row @ 2000m race
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