Tag Archives: lateral raises

Throw Down

Range of motion drills, then warm-up with: Ball slams (30#) 4,8,12,16, 20 Shuttle sprints (50′ down, 50′ back = 1) 10,8,6,4,2   Strength: DB lateral raises 10-10-8-8-8, superset with 0:30 second handstand holds   MetCon – partner WOD.  Station A works, Station B runs 400m.  When B returns, switch.  Continue until each partner has completed a total […]

Bears and Crabs Make for Good Mornings

ROM Drills, stretch, then 4 rds of: 200m front rack sandbag carry (70#) 10 V-up sit-ups 15 SDLHP’s (72# KB) 10 DB lateral raises (20# DB’s) 15 sandbag squats (70#)   Strength: shoulder press 8-8-8-8, superset with box jumps (24″) 10-10-10-10   MetCon: 5 rds for time of 75′ bear crawl down, 75′ crab walk […]

Pretty Fly for a White Guy…

ROM Drills, then Dynamic Warm-up followed by: 4 rds of: 10 Barbell lat punches (5 each side, bar + 70#) 10 Supine TRX Rows 10 Hand-release push-ups 10 Heels-to-butt leg curls with heels on med-ball   Strength: DB fly’s 8-8-8-8, superset with plank holds 1:00, 1:00, 1:00, 1:00   MetCon: 3 rds of 10 step fwd/back […]

Pack Your Bags…

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 […]

Don’t Be a Sandbagger

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, […]