Today’s workout was awesome. Still sore from yesterday and then piled more on today. So I crushed a huge breakfast: four eggs, brown rice, spinach, tomato, and avocado. Muscle fuel! Dynamic Warm-up, then 4 rds of: 10 Turkish get-ups (5 each side, 35# DB) 10 goblet squats (62# KB) 7’s (7 bottom-half curls, 7 top-half curls, 7 […]
Tag Archives: goblet squats
Warm up and stretch, then 4 rds of: 100 mountain climbers 5 man-makers (35# DB’s) 10 single leg Bulgarian squats (each side) 15 180 jump turns Then, complete: 100 TRX rows 100 Ab-mat sit-ups 100 DB punches (15# DB’s) 100 lateral jump-touches As a team of two (one partner runs 400m, while the […]
Dynamic Warm-up, then Deck of Cards workout for time, where: Diamonds are DB Curls (35# DB’s) Hearts are ball slams (30#) Clubs are Hand-release push-ups Spades are Goblet Squats (62# KB) First Joker is 100 flutter kicks (each side), second joker is a 1 mile run. Jacks are 11, Queen’s 12, King’s 13 and Ace’s […]
ROM Drills, then warm-up with 12,11,10,9…down to 1 reps of: Double-unders Russian swings (62# KB) Goblet squats (62# KB) Strength: Shoulder press 10-12 reps, 6-8, 3-5, then a burn-out set. Superset with flutter kicks (25, 25, 25, 50 each side) MetCon: 15-12-9-6-3 reps of Handstand push-ups Sandbag box step-ups (70#, 24″ box) Knees-to-elbows […]
ROM Drills Warm up with 3 rds of: 0:45 seconds of jump rope, rest 0:15 0:45 secs of wall sit, rest 0:15 0:45 secs of Russian swings, rest 0:15 Strength: Lateral Raises 8-8-8-8 Goblet squats 10-10-10-10 Single Arm DB Rows 10-10-10-10 (each side) MetCon: 100m suitcase carry (50# DB) – right side 10 […]
I always tease my wife that she only goes heavy enough to ensure she still “wins” each timed workout. Whenever I need a breather (which is always because my cardio is nowhere close to being as good as hers), my excuse is she’s not going heavy enough. It’s a little game we play. ROM Drills, […]
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 […]