Posts Tagged ‘Core’

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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February 12, 2019 Week 1 Day 2

Core (9 Minutes) A. 9 EMOM Arch Ups x 30 .Side Plank w/ Kettlebell x 30 seconds per side Ab Roll Out  x 10 Strength (18 Minutes) A. 10 EMOM Deadlift x 3 @ 70% B. Every 90 seconds x 3 sets Stiff Leg Deadlift x 10 @ 3 second negative Men – 185/135/115 lbs…

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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…

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February 11, 2019 Week 1 Day 1

Core (9 Minutes) 9 EMOM Candlestick Press/ Strict t2b/ Strict Ankles to bar/ Strict K2E w/ negative down/ Strict leg Raises 20 Abmat Crunches w/ legs extended Elbow Jacks x 25/20/15 or Plank for 40 seconds Strength (16 Minutes) A. 5 EMOM Front Squat/ Goblet Squat x 3* 4 reps @ 65% 3 reps @…

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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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February 5, 2019 Daily 30

Strength + Build Muscle Four sets of: Deadlift x 6 @ 3 seconds down Bench Press x 12 Rest 90 seconds between sets Conditioning 7 Minutes AMRAP* As many rounds or reps as possible in 7 minutes 15 Kettlebell Swings 10 V Ups 5 Push Ups

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January 31, 2019 Week 5 Day 4

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. Big Moment (12 Minutes) A. In 8 Minutes build to 10 RM Lunge…

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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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