Posts Tagged ‘workout’

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 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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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 14, 2019 Daily 30

Strength A. Four sets of: 20 Split Squat Lunges – 10 Per side 10 Single Arm Row – 10 Per side 30 Second Dead Bug Minimal rest between exercises and 1 minute between rounds. Conditioning 12 AMRAP* As many reps or rounds as possible 10 Hang Dumbbell Clean and Press – 5 Per side 10…

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February 7, 2019 Daily 30

Complete this workout with a 1:1 work to rest ratio. If a round takes you 75 seconds you would rest 75 seconds  before repeating the round. OR Perfect opportunity to have a friend do this workout with you. You do a set, they do a set, going back and forth for the 12 Minutes. Workout…

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February 4, 2019 Daily 30

Strength + Build Muscle Four sets of: Front Squat or Goblet Squat x 6 @ 3 second negative Negative Pull Ups x 8 V Ups or Tuck Ups x 16 Minimal rest between exercises and 1 minute between rounds. Conditioning Five Rounds for time of: 20 Bear Hug Squats (30/20 lbs) 10 L Sit Press…

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K Squared Fitness