Category: Fitness

8/4/16

WarmUp400M Run

20’Band Tears

10′ Shoulder Dislocaters (PVC Pipe)

Then;
5×3 Strict OHP @75%

Then;

4×4 PushPress @80%(of your strict Press)

Then;
3×15 Seated Overhead Dumbbell Press 

3×10 Strict Hanging Leg Raises

Then;
15 Minute “AMRAP”

12 KB Swings

9 Dumbbell PushPress (50s)

6 ChinUps

30 Battle Rope Slams or 3 Burpee BoxJumps

Then;
12 Minute EMOM

Minute 1: 150M Row

Minute 2: 5-7 Strict Handstand push-ups OR 10-15 Pushups (feet elevated
2 Sets

25 Lateral Dumbbell Raises

25 Front Dumbbell Raises

Then;
5 Minute of Accumulated Hanging

by Categories: cardio, Crossfit, Fitness, gains, Powerlifting, squat, Strength, Training, Uncategorized, Weight Loss, weightliftingTags: , , , , , , , , , , , , , Leave a comment

8/3/16

WarmUp
3 Sets (R/L)

-Low Lunge with a Rotation 15″

-Pigeon Pose 15″

-Couch Stretch 15″

-DeepSquat with a Walkout 5x

Then;
8×3 Deficit Deadlifts @70% (Speed & Integrity)

Then;

2×10 Banded Deadlifts @50% (Speed Through the middle)

2×250 M Row

Then;

5 Sets

20 KB Swings (24/16)

40 M Bear Crawl

10 Calories Assault Bike

Rest 2″ & Repeat

Then;

3 Sets (2KBS)

15 Swings (20/12)

10 Cleans

5 Strict Press

10 Squats

15 Burpees

Rest 1:30 & Repeat

Then;

2 Sets Unbroken

250 M Row

25 PushUps

25 Sumo KB Deadlifts

30″ Weighted Plank

Then;

100 Dumbbell Skull Crushers

by Categories: cardio, Crossfit, Fitness, gains, Powerlifting, squat, Strength, Training, Uncategorized, Weight Loss, weightliftingTags: , , , , , , , , , , , , Leave a comment

8/2/16

WarmUp3 sets

20 Band Tears

10 Ball Slams

5 Walkouts + PushUp

2 Low Lunge Twist

Then;

4Sets

15,12,8,15 Incline Barbell Chest Press

Then;

7×2 Pause Bench Press @75%

Then;

4×12 Flat Dumbbell ChestPress

Then;

10 Minute “AMRAP”

10 KB Swings

10 Dips

Then;

2Sets

15 Pec Deck

15 Modified PushUps (against bench)

Then;

2 Sets

15 Preacher Curl

15 EZ Bar Curl

15 Hammer Curls

15 TRX Rows

by Categories: cardio, Crossfit, Fitness, gains, Powerlifting, squat, Strength, Training, Uncategorized, Weight LossTags: , , , , , , , , , , , , , , Leave a comment

8/1/16

Warm-Up
1000 M Row

Then;

6×2 Front Squats @75%

Then;

4 Sets

15 Goblet Squats 

15 Lat PullDowns

Then;

10 Minute AMRAP

20 Walking Lunges

5 PullUps

10 Ball Slams

Then;

3 Sets 
25 Leg Press

Then;

2 Sets

50 Band Tears

Then;

Tabata Assault Bike or Rowing Machine (Record Calories Burned)

Then;

STRETCH

by Categories: cardio, Crossfit, Fitness, Powerlifting, squat, Strength, Training, Weight Loss, weightliftingTags: , , , , , , , , , , , Leave a comment

7/31/16

​

​
WarmUp3 Rounds

8x Spiderman Lunges with a Rotation

6x PushUps

4x 15″ Pigeon Poses (2 Per Side)

20″ Dead Hang (PullUp Bar)

Then;

5 Sets
2 Muscle Snatches 50-55%

4 OverHead Squats

Then;

6 Sets
X3 Power Cleans @65%

X30″ HandStand/PushUp or Dip Hold

Rest 1:00 & Repeat

Then;

3 Sets Unbroken
15 Kettlebell Swings (16/24KG)

10 PushUps

500 M Row

Then;

2 Sets
20 HighBox StepUps (Lightly Loaded)

20 Bent Over Row (16/24KG) 

Then;

12 Minute Run:
1:00 On- 2:00 Off (80%-50% Effort)

Then;

STRETCH/FOAM ROLL (7-10Minutes)

ANY QUESTIONS- Feel free to Contact me 

🏋🏽Grab a friend & “Get after it”

by Categories: cardio, Crossfit, Fitness, gains, Powerlifting, squat, Strength, Training, Weight Loss, weightliftingTags: , , , , , , , , , , , , , , Leave a comment

Batmans Training Program

-BATMAN BOOK-PT.1 FINAL.indd
Other then the 20Mile Run. It’s all pretty reasonable.

Share this with a friend.

It’s realistic when you consider Batmans work capacity.

by Categories: cardio, Crossfit, Fitness, Powerlifting, Strength, Training, Uncategorized, Weight Loss, weightliftingTags: , , , , , , , , , , , , , , , , , , , , , Leave a comment

7/29/16

WarmUp

5Sets

100 Meter Row & 15 Seconds Rest

Then;

3×3 BackSquats @75%

2×1 Backsquat @85%

2×2 Backsquat @80%

2×10 BackSquat @65%

Then;

5 Sets of:

5 Back Squats @ 70%

5 ChinUps+10 Pushups

Then;

3 Rounds “For Time”

30 Walking Lunges

15 Burpee ChinUps

Then;

6 Minute Lateral Sled Drag (Alternate Side Every Minute)

Then;

STRETCH

by Categories: cardio, Crossfit, Fitness, gains, Powerlifting, squat, Strength, Training, Uncategorized, Weight Loss, weightliftingTags: , , , , , , , , , , Leave a comment

7/28/16 

 

Warm-Up5 Minute of Squat Patterning & Shoulder Mobility

6×2 Power Snatch – From Blocks @70%

Then;

5 Sets

3 Front Squats @75%

6 PullUps

9 PushUps

Then;

4 Rounds
15 Calories on Skierg

12 DB Snatches (Alternating Arms)

10 PushUps

Then;

3 Sets

15 TrapBar Deadlift @60%

15 Tricep Pushdowns

Then;

2 Sets

25 Leg Press

STRETCH

by Categories: cardio, Crossfit, Fitness, Powerlifting, Strength, Training, Uncategorized, Weight Loss, weightliftingTags: , , , , , , , , , , , , Leave a comment

6/15/2015

WarmUp50 Calories Assault Bike

2×15 Bulgarian Squats (body weight)

2×10 KB Swings

Then:

In 12 Sets Find a heavy Double Pause BackSquat (2 second pause) (maintain absolute tightness at the bottom)

Then:

3×3 Back Squat with 85% of Heavy Pause Double

Then:

5-10 Sets:

3 ChinUp

6 PushUps

9 Goblet Squats

Rest 30 Seconds & Repeat 

Then:
3 Sets:

250 M Row 

Rest for 1:00 & Repeat

Then:
3 Sets

10-12 Lat Pulldown

6-10 Dips

50 Paces- Farmers Walk

Then:
Stretch and recover properly

   

 

by Categories: Crossfit, Fitness, Strength, Training, Weight LossTags: , , , , , Leave a comment

6/13/2015

Warm-Up1000 M Row

5 Turkish GetUps (Ascending in weight)
Work Up to a Heavy Double Front Squat

Then:

Work Up to a Heavy Triple Bench Press

Then:

Work Up to a heavy 4-Rep PullUp (weighted)

Then:
5 Rounds:

15 Goblet Squat

12 Ring PushUps

9 PullUps

6 Box Jumps

3:00 Assault Bike 

Rest 90 Seconds & Repeat

Then:

8 Running Intervals

:60 Second Run (80% effort)

:30 Walk

Then:

Weighted Plank

Farmers Walk

Then:

Stretch!! 

 

by Categories: Crossfit, Fitness, Strength, Training, Weight LossTags: , , , , 1 Comment