Warm Up 2 Rounds 25 Double Unders 25 Air Squats 25 Push Ups Workout Ladder 10-9-8-7-6-5-4-3-2-1 Broad Jumps Med Ball Cleans (20/14) Grass Hoppers (each side) Side Plank With Hip Dip (each side) For Side Plank-10 second hold then 10 hip dips with feet stacked. Hip Touches ground and then back to starting position. … Continue reading Super Saturday Workout 4-18-15
Warm up 3x 200 m run 30 second plank (weighted) Max Push Ups (hand release) Workout 5 rounds for time 3 -Burpee Box Jumps 6- lateral lunge with medball (30/20/14) 9- butterfly sit ups 12- double unders (under 30 seconds ) If you cannot complete double unders in 30 seconds you must run a 200m … Continue reading Friday workout 4-17-15
Team Warm Up 10 Minutes Wall Ball Volleyball Workout Run 400 50- Burpees 40- Wall Ball Thrusters (30/20/14) 30- Barbell Bent Over Row (95/65/45) 20- Handstand Hold (seconds) 10- Dips Run 400 between each exercise Continue reading Thursday 4-16 Workout
Warm up Ladders 6 exercises 3x each 100 double unders 20 SLD (straight leg deadlift) –bar only If you cannot perform double unders you must attempt 25 attempts before moving to singles. Workout 20 minute EMOM (every minute on minute) 5 – Hang power snatch (even) (light) 7 – Hand release push ups (odd) Post … Continue reading Wednesday 4-15 workout
Shoulder press from ground 5x 10 Tabata Air squat Burpees Sit ups Planks Mountain climbers Box jumps Continue reading Tuesday 4-14 workout
Warm up 10 front squats /10 back squats 10 sots press /10 hang power snatch Workout 3 rounds for time 50 double under -buy in 10 hang power cleans (155/115) 10 burpees 5 lunges w/ medball overhead (each leg) Post workout 3 sets of each 20- Medball sit ups 20- plate Russian twists 20 second … Continue reading Monday 4-13 workout
from 10-2 you are invited to bring a paint brush or roller and let’s paint the gym and get the shop ready to rock ! Continue reading Paint day Saturday
Great things come to those who hustle. These girls are starting their summer program a few weeks early and will be ready come June 9th. I have the priveledge of training these girls on how to lift and why we are lifting. The improvements will be great! The program works and can’t wait to get … Continue reading LD Bell summer strength & conditioning
Pressing Bench – 10/7/5/5/3/1 Strict OH press – 10/7/5/5/3/1 Start at 50% and build up in 10% increments Accessory Front/ Lateral raises 3×10 Russian twists 3×20 Continue reading Strength cycle – day 2 week 1
Front Squat / Back Squat 3 sets of 4/8 @ 95% back squat 1 RM. 4 reps front immediately followed by 8 back Walking Lunges 3×10 (moderate weight) Hanging Knee Tucks 4×15 This portion of your workout should take 20 minutes or less. Rest between sets is 1 minute. Continue reading Strength Cycle 1 – day 1 week 1
