Posts Tagged ‘run’

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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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 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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February 11, 2019 Daily 30

Strength + Build Muscle A. Three sets of: 10 Deadlifts @ 3 seconds down 12 Single Arm Kettlebell or DB Press ( 6 per side @ 3 second down) 60 second Plank Hold Minimal rest between exercises and 1 minute between rounds. Conditioning 12 Minute AMRAP* As many rounds or reps as possible 10/8 Calorie…

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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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