“Wyk” 5 rounds for time: 225-lb. front squats, 5 reps 15-foot rope climbs, 5 ascents Run 400 meters with a 45-lb. plate Post time to comments. Army Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, died May 28, 2014, […]
A. Three rounds of: Back Squat x 8-10 reps (55-65% 1RM, slow and controlled) Rest 60 seconds Dumbbell Bench Press x 8-10 reps (heavy) Rest 60 seconds V-Ups x 20 reps Rest 60 seconds B. Four sets of 3-minute sprints of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats *Rest :60 between sets *Post your […]
Accessory Work for this week: A. Three sets of: Romanian Deadlift x 4-6 reps Rest as needed B Three sets of: Push Press x 2-3 reps Rest as needed *Make these as heavy as you can handle with good form. C. Complete as many rounds and reps as possible in 10 minutes of: 10 Overhead […]
A) Every three minutes, for 12 minutes: Alternating Reverse Lunges with Dumbbells x 20 reps Strict Pull-Ups x 6-8 reps B1) Five rounds for time of: 20 Wall Ball Shots 15 Toes to Bar 10 Burpees OR B2) Every 5 minutes, for 20 minutes (4 sets): Run 400 Meters 20 Russian Kettlebell Swings (heavy) 40 […]
A. Three sets of: Romanian Deadlift x 8 reps Rest 60 seconds Single-Leg Hip Bridge x 12 reps each side Rest 60 seconds Single-Arm Dumbbell Row x 10 reps each side Rest 60 seconds B. Every 90 seconds, for 15 minutes (10 sets): 12 Russian Kettlebell Swings (heavy) 12 Hand-Release Push-Ups C. Two sets of: […]
A. Back Squat (As heavy as possible with good technique) *Set 1 – 8 reps *Set 2 – 6 reps *Set 3 – 4 reps *Set 4 – 6 reps *Set 5 – 8 reps After each set Rest 60 seconds then perform Pull-ups or Dumbbell bent over row or lat pulldowns x 6-8 reps. […]
Good morning everyone! This year I am interested in opening up my own retail gym space (separate from the gym built out of my garage), in order to expand my program options and brand, significantly lower prices, and begin running larger group sessions. However, I’d like to take small steps toward this eventuality, and my […]