Posts Tagged ‘Squat’

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 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 5, 2019 Daily 30

Strength + Build Muscle Four sets of: Deadlift x 6 @ 3 seconds down Bench Press x 12 Rest 90 seconds between sets Conditioning 7 Minutes AMRAP* As many rounds or reps as possible in 7 minutes 15 Kettlebell Swings 10 V Ups 5 Push Ups

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December 18, 2018 Daily 30

A. Three sets of: M1 – Front Squat or Goblet Squat x 6 reps @ 3 second down + 1 second hold  M2 – Renegade Row x 16 Reps M3 – Ab Mat Sit Ups x 20 M4 – Reverse Snow Angels x 30 B. For time: M! – Run 400 Meters or 350-500 Meter…

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December 10, 2018 Daily 30

Time To Work A.  Every 90 seconds for 3 Sets of each movement M1 – Back Squat x 10 @3 second negative M2 – Ring Row x 12 @ 1 second hold + 2 second negative  M3 – Supine Ball Hamstring Curls x 15 @ 1 second squeeze + 2 second negative Fun Time M1…

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December 10, 2018 Week 6 Day 1

Time To Work A. In 15 minutes or less, establish a 7-RM Back Squat Rest 2  minutes, and then… Every 2 minutes, for 6 minutes (3 sets): Back Squat x 5 reps @ Today’s 7-RM weight Fun Time Three sets for times of: M1 – 10 Double DB Snatch Freak 45/30 lbs Strong 35/20 Confident…

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K Squared Fitness