Thrust and Flutter Workout for Monday January 20th: For time: 50-40-30-20-10 Dumbbell thrusters @15-25lbs each hand. *Can be substituted for a 30-50lb sandbagFlutterkicks – 2 Count. To count the flutterkicks, you will do 2 and that will be counted as 1 rep. The easiest way to do this, is by counting as follows; 1-1, 1-2, 1-3, 1-4 and so on.
THRUST TO VICTORY Today's session is extremely hard and will require some positive self-talk when things get tough. Simple to understand yet brutal to perform is our motto and you’ll be put to the test today. Grab a set of dumbbells and place them near a pull-up bar. I recommend starting with 20lbs for the thrusters and if you’re finding it too easy then move up. To complete the workout, you will start your timer then move into the DB thrusters for 20 seconds. Once that 20 seconds is up, rest for 40 seconds then straight into the chin-ups and...
LEG CRUSHER Grab a kettlebell (35-70lbs), a skipping rope and lets get to work. You don’t need much space to get this done so there are no excuses. Start your timer and see how many rounds you can get through before the 15 minutes is up. Start with KB goblet squats focusing on good clean reps with feet wide. Move into KB swings and work to move explosively using your hips to do the majority of the work. Finally grab the skipping rope and perform 30 double unders (rope passes under your feet 2x each jump). If you can't do...
Workout for Monday October 28th This may look tricky at first but hear me out. Grab a single Kettlebell or Dumbbell weighing between 26-44 lbs (12-20 kg). Now start with renegade rows using your left arm and perform 10 reps, then move the kettlebell to your right side and do 10 reps using your right arm. Once complete, stand up and perform 10 strict one arm overhead presses with your left, then your right arm. Finish the round with 10 4-count flutter kicks. Take a breather, shake it out. Now move into 9 reps of each. Repeat all the...
September 25th Workout For today’s session, you will need 2 Dumbbells and somewhere to do pull-ups. The bench for the flat bench press is optional as you can perform the DB bench presses directly from the floor instead if you don’t have one. The recommended weight of the DBs is 45 lbs each but work to your own level. Just remember to keep form and pace yourself! Set a timer and let’s get to work!! WORKOUT: 20 minute Metcon (Metabolic Conditioning) 5 Rounds:Minute. 1) Max DB bench PressMinute. 2) Max pull-upsMinute. 3) Max Goblet squatsMinute. 4) Rest