Posts Tagged ‘Franklin’

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 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 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 28, 2019 Daily 30

A. Strength + Build Muscle A Four sets of: Deadlift x 5 Push ups x 10 V Ups x 20 Complete the three exercises as quickly as possible then rest 1 minute between rounds. Conditioning B. Five rounds of: 200 Meter row 10 L Sit Press 5 toes to bar or 10 knee raises hanging…

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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 25, 2019 Daily 30

Strength + Build Muscle A Four sets of: Squat x 6 Pull Up or ring row x 8 Weighted Lunges x 12 Jump rope for 1 minute as your recovery After the jump rope, add weight to your squats then being the next set. B. Conditioning (18 minutes) Every 6 minutes x 3 sets (18…

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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 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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K Squared Fitness