Posts Tagged ‘Cardio’

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

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 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

February 11, 2019 Daily 30

Strength + Build Muscle A. Three sets of: 10 Deadlifts @ 3 seconds down 12 Single Arm Kettlebell or DB Press ( 6 per side @ 3 second down) 60 second Plank Hold Minimal rest between exercises and 1 minute between rounds. Conditioning 12 Minute AMRAP* As many rounds or reps as possible 10/8 Calorie…

Read More

January 11, 2019 Daily 30

Strength Four sets of: 10 L Sit DB Press @ 2 second negative 8 Deadlifts @ 4 second negative 6 Bench Press @ 2 second negative *Minimal rest between exercises Conditioning Five rounds for time of: 125/100/75 Meter Row 10 Push Ups 20 Goblet Squats

Read More

December 10, 2018 Daily 30

Time To Work A.  Every 90 seconds for 3 Sets of each movement M1 – Back Squat x 10 @3 second negative M2 – Ring Row x 12 @ 1 second hold + 2 second negative  M3 – Supine Ball Hamstring Curls x 15 @ 1 second squeeze + 2 second negative Fun Time M1…

Read More

December 10, 2018 Week 6 Day 1

Time To Work A. In 15 minutes or less, establish a 7-RM Back Squat Rest 2  minutes, and then… Every 2 minutes, for 6 minutes (3 sets): Back Squat x 5 reps @ Today’s 7-RM weight Fun Time Three sets for times of: M1 – 10 Double DB Snatch Freak 45/30 lbs Strong 35/20 Confident…

Read More
K Squared Fitness