Archive of ‘Workouts’ category

Work Out (9-21-2017 Open Gym)

5 Rounds for time

3 Power Snatches (115, 155)

6 Bar Muscle Ups

Core Accessory Work

Deadhang L-Sit Hold 3 x 30 seconds

D-ball Overhead Carry 3 x 100′

D-ball Get Back Up

 

Work Out (9-20-2017)

Strength – Strict Press

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

Every 3 minutes for 12 minutes complete:

1 Set Max Reps Unbroken

Work Out

Complete as many rounds as possible in 7 minutes of:

7 Chest to Bar Pull Ups

14 Burpees

Core Accessory Work

Deadhang L-Sit Hold 3 x 30 seconds

D-Ball Overhead Carry 3 x 100′

D-Ball Get Back Up

 

Work Out (9-19-2017)

30 seconds of work 15 rest for 21 minutes

1: Bike (max calories)

2: Plate Hops

3: Row (max calories)

4: Burpees (6 reps)

Work Out (9-15-2017)

Strength – Split Squat

8 minute warm up to a medium weight

Every 2 minutes complete 4 reps each leg at a heavy weight

Work Out

100 Double Unders

20 D-Ball Cleans

Core Accessory Work 

Bear Hug Carry 3 x 100′

V- UP Twist x 50

L-Sit Hold 3 x 30 seconds

Work Out (9-13-2017)

Strength – Back Squat

8 minute warm up build to 80%

Every 3 minutes for 15 minutes:

1: 6 reps @ 80% 1 Rep Max Back Squat

2: 6 reps @ 80%

3: 4 reps @ 85%

4: 4 reps @ 90%

5: 4 reps @ 90%

Work Out

5 Rounds for time

5 Overhead Squats (95, 135)

10 Handstand Push Ups

Core Accessory Work 

Bear Hug Carry 3 x 100′

L-Sit 3 x Max Holds

V-Up Twist x 50 reps

Work Out (9-8-2017)

Strength – Strict Press

8 minute warm up to 80% of 1 rep max

Every 4 minutes for 12 minutes complete:

1: Max Reps @ 85%

2: Max Reps @ 80%

3: Max Reps @ 75%

Work Out

For Time

500m Row

15 Floor Press (95, 135)

1/2 mile Bike

12 Floor Press (95, 135)

500m SkiErg

9 Floor Press (95, 135)

Core Accessory Work

Frog Hip Bridge x 30

Dumbbell Waiter Carry 3 x 100′

Handstand Hold 3 x 30 seconds

Work Out

Complete as many rounds as possible in 10 minutes of

5 Handstand Push Ups

10 Pistol Squats

rest 5 minutes

Tabata (20-10)

Bike

rest 5 minutes 

Every minute on the minute complete

10 Burpees

Work Out (9-6-2017)

Strength – Floor Press

8 minutes to build up to 80% 1 rep max

Every 4 minutes complete max reps

1: Max Reps @ 85%

2: Max Reps @ 80%

3: Max Reps @ 75%

Work Out

15-12-9-6-3

Chest to bar pull ups

Overhead Squat (65, 95)

Core Accessory Work

Frog Hip Bridge x 30

Dumbbell Waiter Carry 3 x 100′

Handstand Hold 3 x 30 seconds

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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.**