Timing yourself on certain benchmark exercises is a great way to take your temperature on where your fitness level is. I ran a mile at the of the workout and was nowhere close to what I use to hit. Hey, it’s cold, and I’d rather being working on my winter coat and extra layers than […]
Author Archives: Dave
ROM Drills,then warm-up with: Tabata (0:20 seconds of work, 0:10 seconds of rest x 8 rounds per exercise. Record the lowest number of reps completed for each) Med-ball squat-cleans (20#) -DR 8, AR 8 Russian Twists (35# plate) -DR 15, AR 18 Supine pull-ups -DR 9, AR 10 Handstand hold -DR, AR completed Strength: […]
ROM Drills, then a dynamic warm-up, stretch (in cold weather it is especially important to take the time for a gradual and progressive warm-up) MetCon: I straight up stole this workout from a Derek Weida Instagram post (he also has a youtube channel https://www.youtube.com/channel/UC3rUKAo1QiKL1xlDP5TGF0g). In general, he’s nuts. 2:00 mins on / 1:00 off 90 KB Swings […]
Whenever I travel, I pack my TRX Straps. They’re small enough to throw into a bag, and the best part is, even if the hotel doesn’t have a gym, you can hang these over your door and get a complete body-weight workout in. 100 TRX pull-ups 100 TRX push-ups 100 Air Squats 100 Flutter kicks […]
Just because I’m on the road and staying at an “Inn” doesn’t mean I can’t work out. I have some upcoming projects that I have to be in shape for, so by setting these micro goals to hit, it gives me just enough motivation to force myself out of bed – or to bed early […]
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If you haven’t picked up Issue 22 of RECOIL Magazine yet, make sure you run out and get your copy. We’re proud to announce our belts were featured in their Holiday Buyer’s Guide, and are found on page 108. To get your subscription, click here: http://www.recoilweb.com/magazine/issue-22/
ROM Drills, 1 mile run. Warm-up: Do 10, 20, 30 of: Hand-release push-ups V-up sit-ups Hamstring ball curls (heels on med ball, curl to butt, keep butt off the deck, hands behind head) After each set of 10, 20 and 30, complete 100′ crab walk (50′ forward, 50′ backward) Strength: Bench press 10-10-8-8-8, after […]
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The Flagrant stockings were hung by the chimney with care… For our Flagrant Flash Friday Sale, buy any two pairs of our socks, get a FREE hand-made leather wallet. No promo code needed – we’ll just add it to the order! $12.99 Flagrant Beard Socks – Red & Grey, 1″ and 5″, Unisex styling. Padded toe box gives greater […]
Long, slow distance day. Today was 45:00 minutes on a stationary recumbent bike, then EMOM for 10:00 minutes 0:30 second plank hold, into a 0:10 hollow rock hold.
ROM Drills, then Warm-up with a 12:00 AMRAP (as many rounds as possible) Check out lexicons here: https://flagrantbeard.com/chops-lexicon/ 5 ball slams (30# slam ball) 5 overhead slam ball throws for distance (30#) 10 SDLHP’s (72# KB) -DR 10+3, AR 10+6 Strength: deadlifts 5-5-5-5-5, superset with dips 10-10-10-10-10 MetCon: 5 rounds for time of 10 atomic […]