03.27.2020

Friday, March 27, 2020 Pressing Complex: 5 sets, 1 Single Arm Strict Press plus 5 Single Arm Push Press with a 2 second hold at the top *Rest 90 seconds between each set. Preferably this is dumbbell or KB. If you have the equipment to build in...

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03.26.2020

Thursday, March 26, 2020 For time: Run, 200 Meters, Rest 1 minute 400 Meters, Rest 2 minutes 800 Meters, Rest 4 minutes 1200 Meters, Rest 6 minutes 1600 Meters, Done This will be for a total time, rest included. If you don’t have a running...

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03.25.2020

Wednesday, March 25, 2020 Dumbbell Deadlift: Note: This can also be done with an odd object, kettlebell or barbell. https://www.youtube.com/watch?v=JNpUNRPQkAk 4 sets of 15 Reps with a 3 second negative down (use 2 if possible) Then 5 Sets of 20...

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03.24.2020

Tuesday, March 24, 2020 Part 1: Tabata: (20 seconds work, 10 seconds rest for 8 cycles) Dumbbell Floor press(ideally it is two DB’s but 1 works great) Dumbbell JM Press https://www.youtube.com/watch?v=t_NzCuifY-A *Rest 4 minutes Part 2...

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03.23.2020

Monday, March 23, 2020 Dumbbell Front Squats: (You can also front squat whatever you have for this) Set 1: 25 smooth reps Set 2: 3 reps with a tempo of 5 seconds down and 5 seconds up into 5 fast reps, 3 times thru (24 total reps this set) Set 3...

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03.21.2020

Saturday, March 21, 2020 For time: (borrowed from Ben Bergeron) On the 0:00 – 1 Mile Run On the 10:00 – 100 Burpees On the 20:00 – 1 Mile Run It looks like the nice weather is going to hold out for at least most of today. If at...

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03.20.2020

Friday, March 20, 2020 Part 1: Every minute on the minute Minute 1- 5 Sit-ups https://www.youtube.com/watch?v=_HDZODOx7Zw Minute 2- 10 Sit-ups Minute 3- 15 Sit-ups Continue up the ladder by 5,s until you can no longer complete the required reps...

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