Workout 8k Team Row * After every row, perform 10KB Swings (@ 1/3 BW) ** Every 4mins EVERYONE performs 4 burpees View this post on Instagram #FBF #flashbackfriday . | COACHING CUE | . “Keep it between the bolts”🔩🔩 . One of the best features of the @concept2inc erg is...
Workout A. Squat 5 x 70% , 3 x 80% , 5 x 70% , 3 x 80% , 5 x 70% * can increase weight as wave progresses but keep 5 reps around 10% less of 3 rep sets B1. Ring Row 3 x 12; 1min rest B2. Dips / Push Ups 3 x 12-15; 1min rest B3. (Banded) DB RDL 3 x 12; 1min rest C. Knee Raises 3 x 15; 45sec rest
Workout A. Deadlift 3 x 3; 3min rest B1. Barbell Floor Press 4 x 8; 1min rest B2. Chins 4 x 5-10; 1min rest B3. Band Pull Throughs 4 x 15; 1min rest C1. RKC or Weighted Plank 3 x 30sec; 30sec rest C2. Barbell Curls 3 x 12; 1min rest
Workout A. Bench 4 x 4-6; 3min rest B1. Pendlay Row 3 x 6; 1min rest B2. 1/2 Kneeling KB Press 3 x 12/12; 1min rest B3. ISO Pullaparts 3 x 10; 1min rest C1. DB Tricep Floor Press 2. x 20; no rest C2. Plate Skullcrushers 2 x 20; 2-3min rest finish: db ext. rotation 2 x 10/10; 1min rest
Workout A. Squat 5 x 3: 3min rest * 75-80% 1RM B1. Barbell Row 4 x 12; 1min rest B2. Facepulls 4 x 12; 1min rest C1. Standing Core x 3 sets; 30sec rest C2. Copenhagen Plank 3 x 20-30sec; 1min rest Recently I was asked do I always squat in my socks and what is my take on lifting shoes. My answer was...
Workout A. Deadlift 5 x 3 reps; 2:30 -3min rest * B1. DB Floor Press 3 x 15; 1min rest B2. DB Row 3 x 15/15; 1min rest B3. Band Pullthroughs 3 x 15; 1min rest C1. Weighted or RKC Plank 3 x 30sec; 1min rest C2. Barbell Curls 3 x 12; 1min rest * Work on bracing and strict set up. Take the slack out of...
Workout A. Bench 5 x 5-8; 2-3min rest B1. Pendlay Row 3 x 8; 1min rest B2. 1/2 Kneeling DB Press 3 x 12/12; 1min rest B3. ISO Bandpullaparts 3 x 12; 1min rest C1. DB Lat Raise 3 x 12; 1min rest C2. Band Pushdowns 3 x 30; 1min rest
Workout A. Squat 5 x 5; 2-3min rest * aim for same weight across all sets; 70-75%1rm B1. DB Row 3 x 15/15; 30sec rest B2. Prone Flys 3 x 15; 90sec rest C. Slam Ball BearHug Hold 3 x 1min; 1min rest – Standing core work, get after it!
Workout A1. Press 3 x 5; 30sec rest A2. ISO Glute Band Hold 3 x 30sec; 2min rest B1. Ring Row 3 x 12; 1min rest B2. Band Pullaparts 3 x 20; 1min rest C1. Plate Front Raise 3 x 12; 1min rest C2. DB Lat Raise 3 x 12; 1mi rest C3. Weighted Deadbug 3 x 30sec; 1min rest Finish: BikeErg x 1min (for max me...
