Posts Tagged ‘program’

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 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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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 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 11, 2019 Daily 30

Strength (10 Minutes) A. Three sets of: 45 second plank Pull Ups x 6 or Negative Pull Ups x 4 Back Squats or Goblet Squats x 12 Complete the the three exercises as quickly as possible and rest 1 minute between sets Conditioning (10 Minutes) A. Against a 10 minute clock: Row 2000 or 1600…

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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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K Squared Fitness