Dynamic warm-up, then 5 rds of: 200m sandbag run 20 ring pull-ups 20 alternating DB box step-ups 20 push-ups 20 sandbag bearhug squats Strength: DB fly’s 4 x 8-10 reps, superset with 1:00 plank holds
Tag Archives: squats
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 […]
Dynamic warm-up, then 3 rds of: 1:00 row for calories 1:00 max ab-mat sit-ups 1:00 max bar-facing burpees 1:00 max shuttle sprints (50′ down and back = 1) for total reps 1:00 minute rest Strength: Bench 8-5-3-3-3, superset with max pull-up holds MetCon: 200m sandbag run (70#) 50 hand-release plate push-ups 200m sandbag […]
Dynamic warm-up, then 3 rds of: 100′ bear crawl (50′ down and back) 20 Single leg deadlifts (62# KB) 15 Russian KB swings (62#) 10 Burpee box jumps (24″) Strength: Squats 8-8-5-3-3, superset with strict pull-ups, 8-8-8-8-8 MetCon: complete reps of 10, 9, 8…1 of SDLHP’s (72# KB) Standing broad jumps Oly-bar rows […]
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
ROM Drills and *Dynamic warm-up, then 100′ Crab walk 100′ Bear crawl 100′ Walking lunges 100 Ab-mat sit-ups 100 Butt-to-ball squats 100 Double-unders Strength: back squats 3-3-3-3-3, superset with DB triceps kick-backs 10-10-10-10-10 (25# DB’s) MetCon: 4 rds for time of 10 slam balls (30#) 10 DB windmills (35# DB) 10 180 jump […]
ROM Drills, then warm-up with 4 rds of: 25 butt-to-ball squats 50 double-unders 400m sandbag run (70#) Strength: deadlifts 5-5-5-3-3, superset with standing DB oblique crunches 20-20-20-20-20 (each side) MetCon: 30-20-10 Wall-balls (20#) Straight bar curls (75#) Push Press (75#) -DR 8:51
ROM Drills,then warm-up with: Tabata (0:20 seconds of work, 0:10 seconds of rest x 8 rounds per exercise. Record the lowest number of reps completed for each) Med-ball squat-cleans (20#) -DR 8, AR 8 Russian Twists (35# plate) -DR 15, AR 18 Supine pull-ups -DR 9, AR 10 Handstand hold -DR, AR completed Strength: […]
Whenever I travel, I pack my TRX Straps. They’re small enough to throw into a bag, and the best part is, even if the hotel doesn’t have a gym, you can hang these over your door and get a complete body-weight workout in. 100 TRX pull-ups 100 TRX push-ups 100 Air Squats 100 Flutter kicks […]