workouts left

April 5, 2019 Daily 30

Total Body Conditioning Every 10 minutes x 3 sets complete Run 400 meters or Bike 20-30 calories   Row 400-500 meters 20 Pull Ups or 20 Ring Rows The sooner you finish before your 10 minutes the more rest you get.

Read More

April 4, 2019 Daily 30

Total Body Strength 20 Minute EMOM* Every minute on minute Deadlift x 8 Push Ups x 12 Lunges x 16 Push Press x 20 Increase the weight on your deadlifts, lunges, and push presses each set.

Read More

April 3, 2019 Daily 30

Strength + Build Muscle A. Four sets of: 5 Pull ups or Ring Rows**Which ever exercise you choose lower yourself down as slow as possible. 10 Lunges (per leg) Jump Rope x 60 seconds Complete each set as quickly as possible then rest 60 seconds between sets. Conditioning B. 12 Minute AMRAP* As many reps…

Read More

April 2, 2019 Daily 30

Strength + Build Muscle Four sets of: Deadlift x 4 Push Press x 8 Toes to bar or V up x 12 Increase your deadlift and push press weight each set. Load your weights and then complete set. Complete each set as quickly as possible then rest 60 seconds between sets. Conditioning Partner Workout Complete…

Read More

April 1, 2019 Daily 30

Strength + Build Muscle (12 Minutes) A. Three sets of: Front Squats or Goblet Squats x 10 Renegade Row x 20 (10 per side) Plank x 60 seconds Each set go heavier with the goblet squats as you get warmed up. Conditioning (15 Minutes) A. Every 5 minutes x 3 sets Against a 3 minute…

Read More

March 29, 2019 Daily 30

A. Strength + Build Muscle Three sets of: Squats x 5 Lunges x 10 Single Arm DB row x 20 (total) Complete the three exercises as quickly as possible then rest 1 minute between rounds. Cardio + Conditioning B. Start a 3:30 minute clock then complete… Run 400 meters or Bike 35/25 calories then… In…

Read More

March 28, 2019 Daily 30

A. Strength + Build Muscle A Four sets of: Deadlift x 5 Push ups x 10 V Ups x 20 Complete the three exercises as quickly as possible then rest 1 minute between rounds. Conditioning B. Five rounds of: 200 Meter row 10 L Sit Press 5 toes to bar or 10 knee raises hanging…

Read More

March 27, 2019 Daily 30

Cardio + Conditioning Complete five  sets as quickly as possible 10 Burpees or 10 hand release push ups + 10 body squats 20 Lunges 400 meter run 30/20 Calorie Assault bike

Read More

March 26, 2019 Daily 30

A. Strength + Build Muscle A Four sets of: Bench Press x 6 Push ups x 12 1 minute plank hold Complete the three exercises as quickly as possible then rest 1 minute between rounds. Conditioning (10 minutes) B. 10 AMRAP * As many reps or rounds as possible for 10 minutes of Pull ups…

Read More

March 25, 2019 Daily 30

Strength + Build Muscle A Four sets of: Squat x 6 Pull Up or ring row x 8 Weighted Lunges x 12 Jump rope for 1 minute as your recovery After the jump rope, add weight to your squats then being the next set. B. Conditioning (18 minutes) Every 6 minutes x 3 sets (18…

Read More
K Squared Fitness