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: triceps
We had a week of workouts that left us feeling like we’d been run over. We took the day off yesterday to recover, but didn’t feel 100% like ourselves today. Sometimes, you just have to push through it… Stretch, Run 1 mile, Range of Motion (ROM) Drills, then 21-15-9 of: Russian KB Swings (72#) Butt-to-ball […]
Dynamic warm-up, then 3 rounds of: 5 push-up cross-overs 10 butt-to-ball squats 5 Mr. Spectaculars (35# DB’s) 100′ bear crawl Strength: Bench 5-5-3-3-3, superset with dips 8-8-8-8-8 MetCon: 5 rds of 50′ side shuffle left, 50′ side shuffle right x 2 15 TRX fly’s 10 DB triceps kickbacks 15 squat jumps Cash out […]
Dynamic warm-up, then Partner WOD. Teams of 2, complete each couplet for the required reps before moving on to next couplet. Both partners must be doing work for reps to count. After each couplet, complete two shuttle sprints (75′ down and back = 1) 100 barbell, toes on med-ball push-ups Wall sit 100 TRX leg […]
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 […]
Did you set some resolutions for 2016? Remember, when it comes to fitness, something is better than nothing. Give yourself time to work back into it. Have a plan, and even more importantly, an accountability partner. Too many people jump back in thinking they can pick right up where they left off, get extremely sore, […]
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 […]