Posts Tagged ‘Coach’

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.

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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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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…

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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 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…

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March 14, 2019 Week 5 Day 4

Core (9 Minutes) A. Every 30 seconds x 3 sets (3 Minutes) L to L sit/ extension/ tuck/ Single leg extension/Tuck Hold/ tuck taps x 20 seconds Hollow Rocks/Single Leg Hollow Rock/ Tuck Rock x 14 Every 30 seconds x 3 sets (3 Minutes) Hang L Sit/Tuck to extension/ Tuck Hold/ Tuck Taps  x 20…

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February 15, 2019

For time: 800 Meter run or 1000 Meter Row 50/35 Calorie Bike 50 Kettlebell Swings or KB Deadlifts 40 Bear Hug Squats 30 Push Ups 10 Strict Pull ups or 20 Jumping Pull Ups or even  20 Ring Rows 10 Goblet Squats 5 Burpees

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February 15, 2019 Week 1 Day 5

Core (9 Minutes) A. 9 EMOM 10 L sit to Press on DB or 20 second hold – L Sit/ Tuck to Extension/ Tuck to Single Leg Extension/ Tuck Hold 12 Leg Raise with Lift up 15 Toes to bar/ Leg Raises/ Knee raises/ V Ups Strength (8 Minutes) A. Take 8 Minute to build…

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February 14, 2019 Week 1 Day 4

Core (9 EMOM) A. 9 EMOM Tuck Hold w/ Med Ball x 20 10 Copenhagen Planks/ Side Plank x 20 seconds per side Strength (10 Minutes) A. 4 EMOM Back Squat/ Sumo Deadlift x 2 recommended reps 4 reps @ 65% 3 reps @ 75% 2 reps @ 80% 1 rep @ 85% Rest 1…

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K Squared Fitness