Tag Archives: sit-ups

Bring Sally Up

Extended Dynamic Warm-up, then Sandbag squats to, “Bring Sally Up.” https://www.youtube.com/watch?v=41N6bKO-NVI  Go down when the song says go down, up when it says come up.  Hold position in between.  70# sandbag   Strength: 3 sets of 3 back squats – superset with dips (10).  When done with the three sets, 800m run, then: 3 sets of […]

Enough for a Monday

Sometimes the hardest thing about working out on Monday is just showing up.  But hey, when all else fails, just do that.  Even if you just going through the motions, the next thing you know, you’ll have finished a workout. Dynamic Warm-up, then 3 rds of: 500m Row 10 Sandbag trunk rotating cleans (70# sandbag) […]

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 […]

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, […]

Two On, One Off

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 […]