Dynamic warm-up, then 3 rds of: 1:00 row for calories 1:00 max ab-mat sit-ups 1:00 max bar-facing burpees 1:00 max shuttle sprints (50′ down and back = 1) for total reps 1:00 minute rest Strength: Bench 8-5-3-3-3, superset with max pull-up holds MetCon: 200m sandbag run (70#) 50 hand-release plate push-ups 200m sandbag […]
Tag Archives: bench
We had a week of workouts that left us feeling like we’d been run over. We took the day off yesterday to recover, but didn’t feel 100% like ourselves today. Sometimes, you just have to push through it… Stretch, Run 1 mile, Range of Motion (ROM) Drills, then 21-15-9 of: Russian KB Swings (72#) Butt-to-ball […]
We work out in a barn, so if it’s frozen outside, it’s frozen inside. And frankly, it can be painful, especially if you have to touch things like metal weights…even with gloves. This is one of the reasons why it is so important to take your time to warm up and stretch properly. ROM Drills, […]
ROM Drills, then warm-up with 3 rds of: Lateral bear crawls, 50′ right, 50′ left 50 ab-mat sit-ups Partner med-ball chest passes, 50′ right, 50′ left Strength: DB Bench 10-10-10-10, superset with TRX leg curls 25-25-25-25 MetCon: 4 rds for time of 200m run 10 slam balls (30#) 20 straight leg deadlifts (95#) […]
ROM Drills Warm-up: Complete 15 shuttle sprints (50′ down and back = 1 sprint), then 5 rds of 100′ bear crawls 8 barbell rows 10 box jump-overs (24″ box), then finish with 150 double-unders Strength: Close grip incline bench 10-12 reps, 6-8 reps, 3-5 reps, then a max reps burn-out set. Superset each with […]