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 […]
Tag Archives: sit-ups
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) […]
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 […]
Long, dynamic Warm-up, then 10 rds of: 10 back squats (135#) 10 ring pull-ups 10 hand-release plate push-ups 10 sit-ups -AR 14:02 (scaled), DR 24:52 3 rds of 1:00 minute stations: Box step-ups (20″) Kicks on heavy bag Plank hold Stretch and drink lots of water
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, […]
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 […]