Tag Archives: walking lunges

Be Dynamic!

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 […]

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, […]

Pack Your Bags…

ROM Drills Warm up with 3 rds of: 0:45 seconds of jump rope, rest 0:15 0:45 secs of wall sit, rest 0:15 0:45 secs of Russian swings, rest 0:15   Strength: Lateral Raises 8-8-8-8 Goblet squats 10-10-10-10 Single Arm DB Rows 10-10-10-10 (each side)   MetCon: 100m suitcase carry (50# DB) – right side 10 […]

Demolished…

Man, sometimes a workout looks simple and you think it should fly by pretty fast, and then for whatever reason, the exercise combo’s create this horrific elixir of pain that just smack you sideways.  My wife absolutely crushed me on this workout. Range of Motion (ROM) Drills.  Really take the time to warm yourself up. […]

Slam Your Balls!

ROM Drills, then Warm-up with a 12:00 AMRAP (as many rounds as possible) Check out lexicons here: https://flagrantbeard.com/chops-lexicon/ 5 ball slams (30# slam ball) 5 overhead slam ball throws for distance (30#) 10 SDLHP’s (72# KB) -DR 10+3, AR 10+6   Strength: deadlifts 5-5-5-5-5, superset with dips 10-10-10-10-10   MetCon: 5 rounds for time of 10 atomic […]