Posts Tagged ‘Fitness’

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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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 10, 2019 Daily 30

Strength Four sets of: Back Squat or Goblet Squat @ 3 second negative 20 Weighted Lunges 10 Renegade Rows **Minimal rest between exercises Conditioning 4 Rounds for time of: Row 250/200/150 Meters 10 Clusters* Clean + Front Squat + Press

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January 4, 2019 Week 1 Day 5

A. Big Movement (13 Minutes) Barbell Warm Up RDL, High Pull, Muscle Clean/ Front Squat, Angel Drop, Below Knee Power Clean Take 8 Minutes to: Build to 85% of: Level One -1RM Clean and Press Level Two -Deadlift Stretch your triceps, lats, and wrist  between sets level 2 B. Strength Focus (20 Minutes) Four Sets:…

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January 3, 2019

Four Rounds for time: 500/400 Meter Row 20 DB Thrusters (Men -25-40lbs & Women 15-25 lbs) 10 Pull Ups or 5 Negative Pull Ups or 10 Box Supported Pull Ups Post your time in the comments below!

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December 20, 2018 Week 7 Day 4

TIme To Work A. Go through barbell warm up Take 12 Minutes to build to:Clean Lift-Off with Pause at Knees + Power Clean + Overhead B. Every 2 minutes, for 12 minutes M1 – 12/8/4 Calories of Assault Bike M2 – 6 Hang Squat Clean/ Front Squat @ Freak/ DB Hang Squat Clean ¼ the…

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December 19, 2018 Week 7 Day 3

Time To Work A. Build to today’s 1 Rep Max  Deadlift. Fun Time Seven rounds for time of: M1 – 20/15/10 Calorie Row or Ski M2 – 15 Burpees Over the Erg/15  Lateral Hops Over DB + Burpees/ 15 Lateral Hops Over DB + Hand Release Push Ups M3 – 20/15/10 Calorie Assault Bike M4…

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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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K Squared Fitness