Workout of the Day 8.14.18

Workout:

  • Superset (3 sets)
    • Cable Triceps Extensions (10 reps; 7.5 lbs)
    • Cable Tricep Overhead Extension (10 reps; 7.5 lbs)
  • Single-arm Cable Tricep Extension (3 sets; 10 reps on each side; 5 lbs)
  • Rear-Delt cable Facepulls (3 sets; 10 reps; 27.5 lbs)
  • Superset (3 sets)
    • Cable Lower Pec Flys (10 reps; 12.5 lbs)
    • Cable Upper Pec Flys (10 reps; 12.5 lbs)
  • Reclined Bench Dumbell Flys (2 sets; 10 reps; 5 lbs)

Workout of the Day 8.9.18

Workout:

  • Circuit (3 sets)
    • Resistance band upward woodchop (12 reps each side)
    • Medicine standing crunch (12 reps)
    • Kettlebell front carry + squat shift [squat –> side lunge] (8 reps; 15 lbs)
    • TRX mountain climbers (15 reps)
  • Circuit (3 sets)
    • Tabletop crunch roll with medicine ball (12 reps; 12 lbs)
    • [Ground to Stand] Supine on BOSU –> Standing + Medicine Ball front carry (12 lbs; 16 lbs)
    • Cable core twist (12 reps; 12.5 lbs)
    • Bent-knee incline ab bench leg lifts (12 reps)
  • Circuit (3 sets)
    • Tabletop crunches (15 reps)
    • Bent-knee leg lifts (15 reps)
    • Hip Bridges (15 reps)
    • Single-leg hip bridges (15 reps)

Workout of the Day 6.2.18

Workout

  • Circuit (3 sets)
    • Bodyweight squats + transverse jump squat [90*]: (4 BW squats + 1 jump squat = 40 squats) [rotating a full circle, then reversing direction]
    • Side lunge + barbell clean w/ rotation (10 reps each side; 30lbs)
    • Jump rope (60s)
  • Superset (3 sets)
    • Ab slider crunches (10 reps)
    • Ab slider extended planks (10 reps)
  • TRX oblique crunches (2 sets; 10 reps each side)

Workout of the Day 4.26.18

Workout:

Circuit #1 [3 sets; 30 sec rounds]

  • Bridged TRX Row
  • RB resisted bearcrawls
  • RB standing lat pulldowns (explosive)
  • Transverse MB slams (10lbs)
  • Seated rope pull

Circuit #2 [3 sets; 30 sec rounds]

  • RB resisted high knees
  • RB resisted forward jumps
  • RB resisted rotating rows
  • KB front squats (15 lbs)
  • MB woodchop (10 lbs)

Circuit #3 [1 set]

  • 16 DB thrusters (5lbs) + resisted sprint (partner)
  • 12 DB thrusters (5lbs) + resisted sprint (partner)
  • 8 DB thrusters (5lbs) + resisted sprint (partner)
  • 4 DB thrusters (5lbs) + resisted sprint (partner)

Workout of the Day 4.24.18

Workout:

  • Circuit (3 sets)
    • BOSU single-leg squats (10 each side)
    • Stability ball hip bridge (30 sec hold)
    • Barbell hip thrusters (15 reps + 10 sec hold; 70 lbs)
  • Squat walks [with a resistance band on the ankle] + Kettlebell clean carry (3 sets; 4 reps, 20 ft; 20 lbs)
  • Dumbbell sumo squats (3 sets; 10 reps; 80 lbs)
  • Back extension machine (3 sets; 15 reps; holding a 10 lbs plate)
  • Quad machine (4 sets; 10 reps; 2 sec hold at the top; 40 lbs)
  • Anterior tibialis activation (2 sets; 10 reps)

Workout of the Day 4.23.18

Workout:

  • Circuit (3 sets)
    • Dumbbell hammer curls (10 reps; 12.5 lbs)
    • Dumbbell bent-over row (10 reps; 20 lbs)
    • Single-arm dumbbell row [quadruped position on a box] (10 reps; 30 lbs)
    • Barbell bench press (10 reps; 65 lbs)
  • Circuit (3 sets)
    • Dumbbell Arnold press (10 reps; 5 lbs)
    • Dumbbell front to lateral raises (10 reps; 5 lbs)
    • Dumbbell reverse fly (10 reps; 5 lbs)
    • Dumbbell high row (10 reps; 5 lbs)
  • Circuit (3 sets)
    • Barbell bent-over wide grip row (10 reps; 45 lbs)
    • Single-arm bent-over shoulder external rotation (10 reps; 10 lbs)
    • Overhead tricep extension (10 reps; 12.5 lbs)
    • Bench tricep dips (10 reps)

Workout of the Day 3.8.18

Warm up:

  • Chest/ Back abduction & adduction
  • Shoulder flexion circles
  • Shoulder extension circles
  • Trunk twists

Workout:

  • Superset (4 sets)
    • Stability ball Push up (6 reps)
    • Barbell Bench Press (10 reps; 45lbs, 55lbs, 65lbs, 65lbs)
  • Circut (3 sets)
    • Single-leg bridged TRX row (5 reps on each leg)
    • Rotating row (core twists) w/ resistance band (30s; easy resistance)
    • Rope pull (with squat; 30s)
  • Circut (3 sets)
    • Resistance band lateral shoulder raise (10 reps; 4/2/1 tempo)
    • Face pulls (10 reps; 30lbs)
    • Handstand walks against wall (30s hold)
  • Circut (4 sets)

Workout of the Day 3.4.18

Warm up:

  • Sprints
    • 10 rounds (60s each round)
    • Incline = 1.0
    • Alternating speeds
      • speed = 2.5
      • speed = 5.5, 6.0, 6.5, 7.0, 7.5

Workout:

  • Deadlift warm up (1 set x 20 reps; 65 lbs)
  • Superset (3 sets)
  • Superset (3 sets)
    • Single-leg squats (10 each leg; 18 in box)
    • Side plank clamshells (10 each leg; heavy resistance mini band)
  • Superset (3 sets)
    • Adduction machine (20 reps; 100 lbs)
    • Bulgarian split squats (10 each leg)