Posts Tagged ‘gym’

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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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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March 12, 2019 Week 5 Day 2

Core (8 Minutes) A. 4 EMOM 25/20 Elbow Jacks/ Plank Hold x 40 seconds L to L sit/ extension/ tuck/ Single leg extension/Tuck Hold/ tuck taps x 40 seconds Every 30 seconds x 2 sets Tuck Hold x 15 seconds 5 Strict toes to bar/5 Strict Ankles to bar*/ 5 Strict K2E*/5  Strict leg Raises/…

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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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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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February 13, 2019 Week 1 Day 3

Core (8 Minutes) A. 8 EMOM 45 second Hollow Body Hold/1 Leg Tuck/ Tuck Hold 12 Renegade Rows @ 2 second hold Strength (12  Minutes) A. Every 90 seconds x 3 sets Bench Press x 8 @ 2 second control down 6 Bulgarian Split Squat per leg/ 6 Split Squat Lunges per leg 12 Heavy…

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