Tag Archives: lunges

The Final Countdown

Dynamic warm-up, then MetCon:  Done in the same format as the 12 Days of Christmas song (1, then 2, 1, then 3,2,1…) Set of shuttle sprints (50′ down and back x 2) Man-makers (35# DB’s) Standing broad jumps Toes-to-bar Overhead backwards ball throws (30# slam ball) Sandbag box step-ups (24″ box, 70# sandbag, each side) Ring […]

Get a Leg Up

Dynamic warm-up, then 4 rds of: 100′ walking lunges 10 supine pull-ups 15 V-ups 20 KB Russian swings (72#)   Strength: deadlifts 8-6-4-4-4, superset with 0:10 plank holds, alternating back leg up off the ground at a 45 degree angle – left, right, left, right (0:40 seconds total each round)   MetCon: 4 rds of 400m […]

40 for Forty

Just getting around to publishing my Valentine’s Day Workout – been under the weather.  But, it just so happens that this was my 40th birthday, so we had a real butt-kicker. Dynamic warm-up. For time: Start with 214 double-unders, then 2 rds of: 40 calorie row 40 overhead walking lunges (45# plate) 40 DB oblique crunches […]

Shoulder This

Dynamic warm-up, then 4 rds of: 20 4-count mountain climbers 5 DB snatches Right, then 5 Left (50# DB) 5 DB push presses Right, then 5 Left (50# DB) 50′ side shuffle right, 50′ Left   Strength: Shoulder Press 5-5-3-3-3, superset with standing DB oblique crunches, 20-20-20-20-20 (each side, 35# DB)   MetCon: 5 rds […]

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 […]

Dude, That’s Cold!

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, […]

Get Inn Your Workout

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 […]