Wed 9-11-13: B5F 5

Bare 5 Fit Protocol

Workout 5: Bodyweight

7 consecutive rounds, 30 seconds each:
Row with Keiser bar and Ab Dolly, 45lb equivalent
Jumprope 30 seconds

Muscle Up BW, 4 sets of 6 & one set of 7

4 Supersets of:
Box Jumps 31″, 10 reps
Handstand 35 seconds against wall

Hamstring Drop to Plyometric Pushups
3 sets of 15, 10 (hamstring focus), 15

Advertisements

Wed 9-4-13: B5F 5

Bare 5 Fit Protocol

Workout 5: Bodyweight

5 consecutive rounds, 30 seconds each:
Row with Keiser bar and Ab Dolly, 40lb equivalent
Treadmill Run 5 degree incline
7.5,10,11,12,12 mph

4 Supersets of:
Box Jumps 29″, 10 reps
Handstand 30 seconds against wall

Hamstring Drop to Plyometric Pushups
3 sets of 12, 8 (hamstring focus), 12

Muscle Up BW, 3 sets of 6 & one set of 4

Alternating sets of:
Elevated Ab Dolly Rollout 3 sets of 12 reps
Incline Treadmill Sprint 3 sets at 19.5 Incline, 12 mph speed
15, 15, 21 seconds

Wed 8-21-13: B5F 5

Bare 5 Fit Protocol

PHASE 2

Workout 5: Bodyweight

5 consecutive rounds, 30 seconds each:
Row with Keiser bar and Ab Dolly, 35lb equivalent
Treadmill Run 5 degree incline
6,9,10,11,12 mph

4 Supersets of:
Box Jumps 24″, 10 reps
Handstand 25
seconds free and/or against wall

Hamstring Drop to Plyometric Pushups
3 sets of 10

Muscle Up 4 sets of 5
BW, +10 next 3 sets

Alternating sets of:
Ab Dolly Rollout 4 sets of 10 reps (different hand position each set)
Incline Treadmill Sprint 3 sets at 19.5 Incline, 12 mph speed
10, 10, 20 seconds

Wed 8-14-13: B5F 5

The next new workout, centered around bodyweight moves…

Bare 5 Fit Protocol

PHASE 2

Workout 5: Bodyweight

5 consecutive rounds, 30 seconds each exercise:
Row with Keiser bar, 25lb equivalent
Run Treadmill, 3 degree incline, 5,7.5,10,11,12 mph

Muscle Up 5 sets
BW x 7, +10 x 5,4,4, BW x 6

4 Supersets of:
Box Jumps 24″, 10 reps
Handstand 20 seconds against wall

Hamstring Drop to Plyometric Pushups
3 sets of 8

3 rounds, 10 reps each:
Hanging Leg Raise
Seated Ab Curl Ups
Elevated Ab Wheel Roll Out