Why just plank when you could weighted plank! Thursday’s workout: Warm up jumping jacks, push-ups and candlestick roll practice. 10 min EMOM 3 sumo deadlifts and 3 plyometric push-ups per round. Finishing up with a partner abdominal burner. 3x 10 GHD sit ups and weighted plank hold!
Breathe, focus, DEADLIFT! Thursday’s grind: warm up, partner med ball passes and sit ups. Overhead squat and kipping practice. Deadlifts, descending reps ( 10-8-6-4-2) with ascending weight. 6 kipping pull-ups between each round. Finishing with 12 hip extension on the GHD and burpee ball slams (you go I go with a partner).
Good squatting has great side effects! Starting Tuesday off on the right foot with this workout: Arm circles and push-up warm up. 3 x 3 Turkish get ups on each side with wall walk practice. Descending front squats (10,8,6,4,2) with ascending weight. 30 sec work 15 sec rest alternating burpee pull ups and candlestick roll […]
The road to full stud/studette status is a long but awesome one! THURSDAY workout: Med ball pass + core warmup 5x 30″/30″. 3 x OHS W 3″ pause + kipping practice. 5 x 5 deadlift + 5 Kip Pullups. Finish : 3 x 10 hip ext and 10 hand release pushups.
Runners be PRESSIN’. Light KB warmup. 5x 3 SLDL + 3 Pullups. 6 x 4 front squat 65-70% + 4 see saw press with KB. FINISH: 5 rounds 30″ on / 15″ off: agility drills, box jumps, KB LUNGE.
Dipsea Training starts w deadlifts! 3 rounds 5 ohs w barbell 30″ of arch body and arch rock 30″ of jump roping 5 x 5 deadlifts with 3″ pause below knee + 5 pullups Finisher: 3 rounds: 20 chest passes with med ball fast, + 5 partner eccentric hamstring curls.
THURSDAY. Helming Athletics Strength! 3 rounds: 10 step downs, 10 renegade row pushups. 3×8 deadlifts at 70+%. Then for time: 30 DB push press, 30 box jumps, 30 wallball, 30 v ups.
Runners on rings. Watch out! Tuesday strength. 3 rounds: 5 Single Leg deadlifts with kettle bells. 10 pull-ups. Then 5 rounds: 8 front rack lunges (total) and 4-8 ring pushups. Finish: 3-4x 30″ KBS, 30″ squat hold, 30″ rest.
THURSDAY Strong. 15 min shoulder and hips warmup! 5x 5 deadlift 70+% and 5 DB hang power clean and push press. Then 4 x 30″ KBS SUMO , 30@ kb squat hold. 30″ rest.
A long walk.TUESDAY Strength. Floor warmup. Then 5×5 box step ups with dumb bells + renegade rows. Then 5 rounds for time: 150m Kettle Bell FARMERS CARRY + 8 box jumps + 8 knees-elbow.