Posts Tagged ‘Chest’

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.

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March 13, 2019 Week 5 Day 3

Core (6 Minutes) A. Every 30 seconds x 6 Minutes L Sit Flutter kicks on Kettlebells/ Tuck to extension w/ 2 second L hold/ Tuck Hold/ Tuck Raises x 22 seconds Straight Leg Bottom Balance x 22 seconds 17/14/12 V Ups/ Tuck Ups/ Tuck Wraps 17/14 Elbow jacks/ Plank x 22 seconds Strength (15 Minutes)…

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February 6, 2019 Daily 30

Strength + Build Muscle Four sets of: 20 Weighted Lunges 40 Second Plank 60 Second Jump Rope Practice Minimal rest between exercises and 1 minute between rounds. Conditioning 12 EMOM 5 Thrusters 10/8 Calorie Bike or Row

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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 28, 2019 Week 5 Day 1

K Squared Combine testing will be taking place February 6th. 7 different test. A chance for you test your data to prevent plateau. Also an opportunity for you to bring a friend who wants to gather baseline data and potentially get started. Strength (12 Minutes) Every 2 Minutes for 12 minutes 6 Front Squats @…

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January 22, 2019 Daily 30

Strength A. 8 Front Squats or Goblet Squats @ 3 second negative 12 DB Chest Press 16 Renegade Row Minimal rest between exercises and 1 minute between rounds. Conditioning A. 5 Rounds for time of: 15 Bear Hug Squats 8 Strict Pull Ups or 15 Jumping Pull ups 1 Minute rest between rounds

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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…

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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…

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