Tabata Warm Up: Alternating Russian swings / Clean & Press from floor Upper body :30/:10 x 2 One arm alternating KB pushups :10 toe taps KB one arm row (R) :10 toe taps KB one arm row (L) :10 toe taps KB Press (R) Read more…
Warm up: 1 minute jump rope (circulation, increase core temp) Seated criss cross hip stretch (hip opener- reduces back pain while rowing) Leg swings- forward/back/side (hip mobility) Protracted pushups pulses (warms up the back and core for rowing) For time:2,000 m row**2 min Break**20 min AMRAP400 m run25 BFSU50 Squats25 Read more…
ARMS Go through list 2x for armsTriceps: :30/:10 Box dips Triceps kickbacks (DB) OHTE Biceps Angled out bicep curl Alt cross body curls Alt hammer curls Shoulders Front raises Lateral raises Upright row Cardio Tabata: jump squats/lunge hops Cardio Tabata: Jump rope Abs: :30/:10 x 3 Bicycles- regular Russian V Read more…
Warm up: EVERYONE MUST DO to avoid injury during pull-ups and toes to bar! Scap warm up on TRX: Low TRX rows, activate the scap muscles and pull chest to straps (10 reps) Scap pull-ups on rig: hanging from rig, activate scap muscles by pulling them down and back (10 Read more…
Warm Up: 10 Rubber band good mornings 10 Lunge Twists 10 Rubber band upright rows 3x through Circuit :30/:10 x 3 Russian swings Ball slams Pushups V-Ups Tabata: Wall sits/Air squats Circuit :30/:10 x 3 DB Lateral raise DB rear delt fly Upright chest fly Low reverse lunge Leg Circuit :30/:10 Read more…
Warm up 10 PVC Pass thru 10 PVC Thrusters 10 Russian Swings For Time 1000 M Row 50 Thrusters (45/35) 800 m Run 50 Kettlebell swings (53/35) 500 m Row 50 wall ball
Brian Bradshaw U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside Read more…
Warm up: 200 m row- focusing on strength, not speed Bergener warm up with empty bar Add weight to bar and practice snatch Cash in: 100 DU 2 Rounds of 5 Power Snatch (115/85) 5 Over bar burpees Then 2 rounds of 5 Power Snatch (135/95) 5 Over bar burpees Read more…
Warm up: :20/:10 x 2 Jumping Jacks Running high knees Opposite elbow to opp knee raise Group AMRAP – 10 10 kettle bell swings 10 Push Press (per arm- use Dumbbell if your KB is too heavy) 10 OHTE (use DB if KB is too heavy) 10 KB Plank Taps Read more…
Warm up: x3 100 m light row 10 air squats 5 pushups ankle circles 6 Rounds for Total Reps 1 minute rowing for calories 1 minute burpees 1 minute double unders 1 minute rest