Posts Tagged ‘30 minutes’

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…

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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…

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March 11, 2019 Daily 30

Strength (10 Minutes) A. Three sets of: 45 second plank Pull Ups x 6 or Negative Pull Ups x 4 Back Squats or Goblet Squats x 12 Complete the the three exercises as quickly as possible and rest 1 minute between sets Conditioning (10 Minutes) A. Against a 10 minute clock: Row 2000 or 1600…

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February 8, 2019 Daily 30

Strength + Build Muscle Three sets of: Deadlifts x 10 @ 3 second down Renegade Row x 16 ( * Per Arm * ) 12 Kipping toes to bar or 24 V Ups Minimal rest between exercises and 1 minute between rounds. Conditioning Three rounds for time of: 25/18 Calorie Bike 20 Kettlebell Swings

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February 7, 2019 Daily 30

Complete this workout with a 1:1 work to rest ratio. If a round takes you 75 seconds you would rest 75 seconds  before repeating the round. OR Perfect opportunity to have a friend do this workout with you. You do a set, they do a set, going back and forth for the 12 Minutes. Workout…

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January 28, 2019 Daily 30

30 Minute AMRAP* As many rounds or reps as possible Complete this workout with a 1:1 work to rest ratio. If a round takes you 2:30 minutes you would rest 2:30 minutes before repeating the round. OR Perfect opportunity to have a friend do this workout with you. You do a set, they do a…

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January 21, 2019 Daily 30

Strength A. Four sets of: 8 Seated Dumbbell press x 8 @ 3 second negative 16 Barbell Hip Thrust 24 Ring Rows Minimal rest between exercises and 1 minute between rounds. Conditioning A. 15 EMOM 30 seconds of Rowing 30 seconds of Push Ups 30 seconds of DB Push Press @ double the weight used…

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January 9, 2019 Daily 30

Core 6 EMOM (Every Minute on the minute) 15 V Ups 1 Minute Plank Hold Conditioning 24 EMOM (Every minute on the minute) 200/150/125 Meter Row 10 Weighted Lunges 15 Box Jumps or Step ups 30 seconds of Push Ups Complete your 250 row, rest until the minute hits…complete 10 weighted lunges rest until clock…

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December 17, 2018 Daily 30

A. 3 Sets of  M1 – Deadlift x 6 Reps @ 4 Second tempo on way down concentrating on perfect mechanics M2 – AB Wheel Roll Outs x 12  M3 – Ball Hamstring Curls x 20 B. Four Sets  M1 – 60 seconds of Assault Bike or Rowing  M2 – 30 seconds Double DB Clean…

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K Squared Fitness