Tag: strength

7/31/16

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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

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

   

 

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6/8/2015

Warm-Up5:00 Bike , 2×15 Bulgarian Squats, & Hip Opening stretches/movements

—

Work up to a Heavy Double Back Squat

Then:

4×3 @75% of Heavy Double

Then:
4 Sets

X8 Barbell Bent Over Row

X10 PushUps

X12 KB Swings

Then:
5 Rounds (For Time):

5 PullUps- 10 PushUps- 15 CalorieRow

Then:
2x

Farmers Walk- Heavy-50 Paces

Weights Plank

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I 6/5/2015

Warm-Up50 Calories on Assault Bike, 2×15 Leg Extension 

WorkUp to a Heavy 3-Rep Back Squat 
Then:
Every Minute for 10 Minutes perform 1 Squat with 85% of your 3-Rep. (10 singles)

Then:
5 Rounds

X12 Walking Lunges (weighted)

X8 Dumbbell Snatches

X4 Burpees

Rest 45 Seconds & Repeat

Then:
3 Sets

X10 Weighted Bulgarian Squats

X15 KB Swings

X20 PushUps

X25 Calorie Row

Then:
6 Rounds:

2:00 Run- 1:00 Walk

Then:

Recover and Stretch

  

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6/5/2015

Warm-Up50 Calories on Assault Bike, 2×15 Leg Extension 

WorkUp to a Heavy 3-Rep Back Squat 
Then:
Every Minute for 10 Minutes perform 1 Squat with 85% of your 3-Rep. (10 singles)

Then:
5 Rounds

X12 Walking Lunges (weighted)

X8 Dumbbell Snatches

X4 Burpees

Rest 45 Seconds & Repeat

Then:
3 Sets

X10 Weighted Bulgarian Squats

X15 KB Swings

X20 PushUps

X25 Calorie Row

Then:
6 Rounds:

2:00 Run- 1:00 Walk

Then:

Recover and Stretch

  

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6/1/2015

Warm-Up5x1 Turkish GetUp

2×20 Bulgarian Squats 

Then:
Work Up to a Heavy Single Front Squat

Then:

4×2 Back Squats @ Heavy Single FS

Then:
4 Sets

X8 Goblet Squats

X10 Lat PullDown

Rest 60″ & Repeat

Then:
3 Sets Unbroken:

7 Thrusters (squat to press)

14 Calorie Row

Then:
2 Sets

X20 Jumping ChinUps (controlled eccentric)

X20 Second Weighted Plank

Then:
10 Minutes on Assault Bike or Running

Then:
Stretch and care for your body 
Invite a friend or two in this months journey. The programming will definitely promote both absolute badassery and aesthetic beauty.

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

5/27/2015

Warm-Up50 Calorie Row

2x 10 PushUps- 10 Ball Slams

Then:

Work up to a Heavy 2-Rep Bench Press

Then:

3×6 CloseGrip Bench With 70% of 2-Rep

Then:

5 Rounds of:

3 ChinUps- 6 PushUps (Clap)- 9 Ball Slams

Rest for 10 big breaths and repeat

Then:

3x

3:00 of Work/ :90 of Rest 

9 KB Swings (heavy)

6 Dips

3 Strict Hanging Leg Raises

Then:
2x

Waiter Carry (50 paces)

50 Hollow Rocks

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5/26/2015 

Warm-Up3x2 Turkish GetUps & 2×250 M Row

Then:

Work Up to a Heavy Back Squat (3″ Pause)
Then:

4×4 With 80% of the Heavy Pause Squat

Then:

4 Sets

X12 Bulgarian Lunges

X4 Weighted ChinUps (challenging)

X8 Aggressive Ball Slams

Rest 60″ Between sets

Then:
3 Sets

X10 KB Front Loaded Lunges (alternating)

X10 TRX Rows

Rest 30″ Between Sets

Then:
:30 Seconds on – :30 Seconds off x8

Assault Bike (80-85% intensity)

Then:
2 Sets

Farmers walk – 50 paces (heavy)

Weighted Plank x 20-30″

STRETCH
   

 

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5/22/2015 Flex Friday!

WarmUp50 Calories – Assault Bike (moderate pace)2 Sets of 15 Bulgarian Split Squats

Then:

WorkUp to a Heavy Single Back Squat

Then:

4Sets

X4 Back Squat @ 75% of Heavy Single

X6-8 PullUp

Then:

4 Sets

X8 Front Loaded Lunges (KBs Front Racked)

X8 Chest Supported Row

Then:

3 Rounds of:

3:00-on, :90 Off

9 KB Swings

6 DB PushPress

3 Burpee PullUps

Then:

250 M Row x3(90-95% effort)

Rest 2:1 (2 time the duration it takes you to finish the 250)

Then:

2x

50 Straight Legged SitUp or Hollow Rocks

TRX Row till Near Failure

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