Posts Tagged ‘Core’

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 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 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

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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…

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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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March 15, 2019 Week 5 Day 5

Core (9 Minutes) A. 6 EMOM V Ups/ Single Leg V Up/ Tuck Up/ Tuck Wraps x 20 Hanging Knee Raises x 30/25/20 Straight Leg Bottom Balance x 40 seconds When the clock hits 6 begin a 3 EMOM 50 second Elbow Plank/ Knee Tap Elbow Plank/ Knee Plank Strength ( 8 Minutes) Take 8…

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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 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 13, 2019 Daily 30

Strength A. Four sets of: 8 Pull Ups or 5 Negative Pull Ups 12 Deadlifts @ 2 seconds down 75 second plank Minimal rest between exercises and 1 minute between rounds. Conditioning 8 Rounds for time of: 8 Push Press 8 Kipping knees to Elbow or V Ups

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