Archive of ‘Workouts’ category

Work Out (11-17-2017)

Strength – Floor Press

6 minutes to warm up to 80% of 1 Rep Max

Every 3 minutes for 12 minutes complete

1: 10 @ 60% of 1 RM

2: 10 @ 65%

3: 10 @ 70%

4: 10 @ 75%

Work Out

For time

30 Handstand Push Ups

30 Burpee Over Box (20, 24″)

Core Accessory Work 

Supine Pull Ups x 30 reps

Bear Hug Carry 3 x 100′

Crossover Hip Bridge x 30 reps

Thursday Endurance (11-16-2107)

Partner Work Out

Complete 20 – 10 Calories

Row

Bike

SkiErg

To complete round 1 Partner 1 will start with 20 Calories on the Row, then Partner 2 will move to 20 Calories on the Bike and then Partner 1 will finish round 1 with 20 Calories on the SkiErg. Each Partner will alternate each set counting down from 20 then 19 then 18 and so on until 10.

After Complete each round both partners will complete one lap of stairs (4 flights)

45 minute cap

Work Out (11-15-17)

Strength – Overhead Squat

8 minutes warm drils

Every 3 minutes for for 9 minutes complete:

6 reps @ 70% of 1 Rep Max

https://www.youtube.com/watch?v=RD_vUnqwqqI

Work Out

As many rounds as possible for 7 minutes of:

7 Push Jerks (95, 135)

7 Burpee to Pull Ups

Core Accessory Work

Supine Pull Ups x 30

Dumbbell Overhead Carry 3 x 100′

Crossover Hip Bridge x 30

Work Out (11-13-2017)

Strength – Back Squat

8 minutes to warm up to working weight 80% of 1 rep max

Every 3 minutes for 12 minutes complete 6 reps @ 70%

Work Out

Complete as many rounds (of Cindy) as possible in 8 minutes

5 Pull Ups

10 Push Ups

15 Air Squats

Core Accessory Work 

Supine Pull Ups x 30 reps

Bear Hug Carry 3 x 100′

Crossover Hip Bridge x 30 reps

Work Out (11-8-2017) Magneto

Strength – Front Squat

14 minutes to find 1 rep max Front Squat

Work Out

“Magneto”

4 rounds of:

10 D-Ball Slams (20,50)

10 Wall Balls (14, 20)

10 Push Ups

Core Accessory Work 

L-Seated Arnold Press x 30 reps

Wall Walk Ups x 10 reps

Front Loaded Extended Plate 3 x 100′

Work Out (11-6-2017)

Strength – Deadlift

14 minutes to find 1 rep max deadlift

Work Out

“Hulk 2.0”

15-12-7

Deadlift (185, 315)

Floor Press (135, 225)

Core Accessory Work

L-Seated Arnold Press x 30 reps

Wall Walk Ups x 10

Front Loaded Extended Plate Carry 3 x 100′

 

Work Out (11-3-2017) Hell Boy

Strength – Power Snatch

14 minutes to find 1 rep max Power Snatch

Work out

“Hell Boy”

15-9-6-3

Ground to Over Shoulder (70,100)

Burpees

Core

Bus Drivers 3 x 30 seconds

V-Up Twist x 30 reps

Dive Bombers x 30 reps

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**Disclaimer: Results may vary depending on individuals. You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.**