Posts Tagged ‘strength’

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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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 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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March 11, 2019 Week 5 Day 1

Core (8 Minutes) A. 5 EMOM Seated Pike Lifts/Single Leg Pike Lifts/ Seated Butt Lifts x 30 Elbow Jacks x 30/25/20 Abmat Crunches w/ legs extended x 20 Hollow body to l sit on DB’s/ Hollow body to L Press x 15 L to L sit/ extension/ tuck/ Single leg extension/Tuck Hold/ tuck taps x…

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February 11, 2019 Week 1 Day 1

Core (9 Minutes) 9 EMOM Candlestick Press/ Strict t2b/ Strict Ankles to bar/ Strict K2E w/ negative down/ Strict leg Raises 20 Abmat Crunches w/ legs extended Elbow Jacks x 25/20/15 or Plank for 40 seconds Strength (16 Minutes) A. 5 EMOM Front Squat/ Goblet Squat x 3* 4 reps @ 65% 3 reps @…

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February 8, 2019 Daily 30

Strength + Build Muscle Three sets of: Deadlifts x 10 @ 3 second down Renegade Row x 16 ( * Per Arm * ) 12 Kipping toes to bar or 24 V Ups Minimal rest between exercises and 1 minute between rounds. Conditioning Three rounds for time of: 25/18 Calorie Bike 20 Kettlebell Swings

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February 6, 2019 Daily 30

Strength + Build Muscle Four sets of: 20 Weighted Lunges 40 Second Plank 60 Second Jump Rope Practice Minimal rest between exercises and 1 minute between rounds. Conditioning 12 EMOM 5 Thrusters 10/8 Calorie Bike or Row

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K Squared Fitness