feroce-product-logo1.png?fit=1000%2C1000&ssl=1

Warm-up

5-10 minutes of cardio of your choice 🙂 if you feel good push it here but don’t go for a max

Flow

 

Functional Fitness

 

2x 5 minutes amrap
10 clean and jerk
10 jumping lunges
10 push-up
rest 2 minutes between

Finisher #1

 

5×10 squat (as heavy as possible)
rest as needed between


Finisher #2

 


squats drop sets x1
10 reps at 90% of above
10 reps at 75% of above
max reps at 50%
no rest between
love ya

* feel free to use a barbell here

feroce-product-logo1.png?fit=1000%2C1000&ssl=1

Mid -week!! You got this!!!

Warm-up

5-10 minutes of cardio of your choice 🙂 if you feel good push it here but don’t go for a max

Flow

 

Functional Fitness

 

amrap 12
9 cals assault bike (200mrun) or 12 cal row
12 deadlift
9 hang power clean
9 push-up

  • push on the bike or the run!!! try to calm down your breathing during the clean and push-up! Love you

Finisher #1

 

3sets
10 weighted sit-up
30 sit-ups
30-60sec plank
rest as needed between

Finisher #2

 

3 rounds
40 arch rock
30sec arch hold
no rest between 

feroce-product-logo1.png?fit=1000%2C1000&ssl=1

Warm-up

5-10 minutes of cardio of your choice 🙂 if you feel good push it here but don’t go for a max

Flow

 

Functional Fitness

 

20 min amrap
50m farmer carry
10 1 arm over lunge
10 1 https://www.youtube.com/watch?v=f1z1hKO-xJwarm over head lunge
20 arch rock

Finisher #1

 

3 sets
30 reps/leg banded one leg step-up
rest 2-3 min between sets

Finisher #2

 

for max load
20x 1 good morning into 1 squat
use a barbell on your back or a band
(do 3 sets if you are using the band and only 1 if you are 
using the barbell)

feroce-product-logo1.png?fit=1000%2C1000&ssl=1

Sometimes the hardest thing is just to start!

Warm-up

5-10 minutes of cardio of your choice 🙂 if you feel good push it here but don’t go for a max

Flow

 

Functional Fitness

 
10 rounds
 

Finisher #1

 

3 sets
30-50 banded tricep extension
banded push-up to failure
rest 2-3min between sets

Finisher #2

 

3 sets
drop set strict press
max reps dumbell or barbell press
drop weight
max resp dumbell or barbell press
drop weight
max reps dumbell or barbell press
rest 2-3 minutes between sets

The New 30 Day Fitness & Nutrition Challenge is Here!LEARN MORE