Gironda 8x8 - Chest & Back…

Reverse Grip KB Floor Press: 35lbs*

KB Pullover: @ 35lbs*

*Superset

KB Power Fly: 3x8 @ 35lbs*

KB Gorilla Row: 3x5 @ 35lbs*

*Superset

*rest 30 seconds between exercises 

Cash Out: 

Low-to-High KB Fly: 3x5 @ 35lbs

Around-the-World Pull Ups: 3x2

Low to High Flys...

“The most natural function of the upper chest is flexion and horizontal adduction, something the bench press can't do alone. Low to high cable flyes perfectly mimic the line of pull (and action) of the clavicular pectoralis. It's one of the best exercises around for "filling in" the upper chest up near the collarbone”

AVG HR - 127 BPM

MAX HR - 165 BPM

Gironda 8x8 - Chest & Back…

Valor Bar Reverse Bench Press - 146lbs*

Kettlebell Seal Row: 53lbs

* Valor Swiss Bar - 26lbs

AFAP - Finished in 15:51

AVG HR - 127 BPM

MAX HR - 151 BPM

 

@ The Trails

Gironda 8x8 - Chest & Back…

Kettlebell Reverse BP: 53lbs*

Kettlebell Seal Row: 53lbs*

*Superset

AFAP - Finished in 15:20

AVG HR - 116 BPM

MAX HR - 143 BPM

Cash Out: 

Kettlebell Fly - 3x8 @ 53lbs

Rack Pull Ups - 3x8

Low-to-High Fly - 5x5 @ Blue Band

 

@ The Trails

Gironda 8x8 - Chest & Back…

KB Power Floor Fly: 35lbs*

Double Kettlebell High Pull: 35lbs*

*Superset

AFAP - Finished in 15:00 

AVG HR - 140 BPM

MAX HR - 162 BPM

Cash Out: 

Low-to-High KB Fly - 5x5 @ 35lbs

@ LHP

Gironda 8x8 - Chest & Back…

Reverse Grip KB Floor Press: 35lbs*

Kettlebell Row: 53lbs*

*Superset

KB Power Fly - 4x8 @ 53lbs*

Alternating KB Row - 4x8 @ 53lbs*

*Superset

*rest 30 seconds between exercises 

Cash Out: 

Bear Push Ups - 5x5 

One-Arm KB High Pull - 3x5 @ 53lbs

AVG HR - 146 BPM

MAX HR - 172 BPM

@ LHP

Gironda 8x8 - Chest & Back…

Kettlebell Power Fly - 35lbs

Kettlebell Row - 35lbs

*Superset

Low-to-High KB Fly - 5x5 - 35lbs

Alternating KB Row - 5x5 - 35lbs

Cash Out: Around-the-World Pull Ups - 3x3/3

“The around-the-world pull-up is essentially a variation of the archer pull-up made a little more difficult. You’ll perform an archer pull-up to one side, and then as you hold your chin over the bar, slide all the way to the other side of the bar so that the bow and arrow arm position is reversed. Then lower yourself back down to the hanging start position to complete your first repetition”.  - GlobalBodyweightTraining

AVG HR - 128 BPM

MAX HR - 156 BPM

@ LHP

Gironda 8x8 - Chest & Back…

Kettlebell Floor Press - 53lbs

Kettlebell Row - 53lbs

*Superset

Low-to-High DB Fly - 3x8 - 20lbs

Dumbbell High Pull - 3x8 - 20lbs

*Superset

Cash Out: 

Archer Pull ups  - 2x3

“Archer pull-ups are similar to a side pull-up but a bit more intense and look pretty badass. You'll start with an extra wider grip, but as you pull your body to one side, you will extend your support hand so that it straightens while the hand is on top of the bar, not holding it. Your non-working arm only acts as a lever in this variation”. 

AVG HR - 125 BPM

MAX HR - 158 BPM

@ LHP

Gironda 8x8 - Chest & Back…

Ab Wheel Push Ups

Kettlebell Row: 35lbs*

*Superset

Low-to-High KB Fly - 5x5 @ 35lbs

Kettlebell High Pull - 5x5  @ 35lbs

*Superset

Cash Out: 

Around-the-World Pull Ups - 3x3

AVG HR - 116 BPM

MAX HR - 156 BPM

*Just pushed though today. Not the best workout after an 8 hour round trip to get Jaiden in Tampa and not getting back till 12:30 am. 

Something is always better than nothing. 

Gironda 8x8 - Chest & Back…

Reverse Grip KB Floor Press/Kettlebell Pullover Combo - 8x8 @ 35lbs*

TRX Fly/TRX Row Combo - 8x8*

*rest 20-30 seconds between combos 

Cash Out: 

Front Lever Pulls - 5x5

Headbanger Pull Ups - 3x5

AVG HR - 129 BPM

MAX HR - 158 BPM

Gironda 8x8 - Chest & Back…

Reverse Grip KB Floor Press: 35lbs*

Double Kettlebell Row: 53lbs*

*Superset

KB Power Fly - 5x8 @ 53lbs*

Alternating KB Row - 5x8 @ 53lbs*

*Superset

*rest 30 seconds between exercises 

Cash Out: 

Typewriter Pull Ups - 3x3

TRX Fly - 3x8

AVG HR - 139 BPM

MAX HR - 162 BPM

Gironda 8x8 - Chest & Back…

Reverse Grip KB Floor Press: 35lbs*

Kettlebell Row: 53lbs*

*Superset

KB Power Fly - 53lbs*

Alternating KB Row - 53lbs*

*Superset

*rest 30 seconds between exercises 

Cash Out: Archer Pull Ups - 3x3

“The archer pull-up is an advanced pull-up variation that involves keeping one arm straight while relying primarily on the opposite side to do the bulk of the pulling. You can think of this exercise almost as a one-arm pull-up with a self-assist.

Begin like you're doing a very wide pull-up, but bend only one of your arms as you pull your chin over the bar. Due to the asymmetrical nature of the movement, your torso will need to shift away from the extended arm as you pull, with the top position resembling an archer getting ready to fire an arrow”. - T Nation

AVG HR - 130 BPM

MAX HR - 159 BPM

Gironda 8x8 - Chest & Back…

Vertical Reverse Bench Press - 135lbs*

LeverEdge High Row -50lbs + Red Band

*AFAP

1 1/4 repHorizontal Row - 5x8 @ 100lbs

Low-to-High Fly - 5x8 @ 30lbs

Cash Out: Blue Band BP - 5x5

AVG HR - 122 BPM

MAX HR - 147 BPM

Gironda 8x8 - Chest & Back…

LeverEdge Reverse Press - 210lbs*

LeverEdge High Row -70lbs + Red Band

*AFAP

Wide Flying Dips -8x8

Headbanger Pull Ups - 8x8

Cash Out:

DB Row - 2x3 @ 110lbs

Low-to-High Fly - 2x5 @ 60lbs then, 5x8 @ 40lbs

AVG HR - 129 BPM

MAX HR - 153 BPM

Gironda 8x8 - Chest & Back…

LeverEdge Reverse Press - 200lbs

Headbanger Pull Ups - 8x8

Wide Flying Dips -5x8

Dynamic Front Lever - 5x8

Cash Out:

DB Row - 3x3 @ 100lbs

Low-to-High Fly - 3x5 @ 60lbs

AVG HR - 130 BPM

MAX HR - 148 BPM

Gironda 8x8 - Chest & Back...

TRX Fly

TRX Row

Cash Out: Bear Push Ups - 3x8