A) Warm-Up
- 3 Min Easy Row
- 2 Min Medium Pace Row
- 1 Min Hard Row
3 Rounds:
- 10 Single Arm DB Deadlifts/side (outside of the leg)
- 25′ Single-Arm DB FarmersCarry / arm (light)
- 30 Hollow Body Hold
B) Clean Pull
- 5 Sets of 3 reps
- Rest 2:00 between sets
- *Build to around 70% of max snatch
C) Dumbbell Z Press
- 5 sets of 8 Reps @ 31X1 Tempo
- Rest 2:00-3:00 between sets
- *start light and build to a heavy
D) Weighted Dip
5 sets of 8 Reps
- Rest 2:00-3:00 between sets
- *start light and build to a heavy
- **Substitute assisted dip machine or bench dips so you can do 8 reps
E) MetCon
14 Min EMOM (Every minute on the minute)
- Odd Minutes: 8 DB Thrusters (50/35)
- Even Minutes: 12 /10 Calorie Row
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 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
ISOBEAR Fitness Masters SC Program Workout (Day 9)
September 12, 2023
A) Warm-Up 3 Rounds: B) Power Snatch C) Romanian Deadlift D )Dumbbell 3 Point Row E) MetCon
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