Posts Tagged ‘how to’

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 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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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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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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K Squared Fitness