Day 2 of 3, Week 8 Every Tuesday and Thursday, at 6 pm PT, I have a Facebook Live challenge, you can join in and ask me anything you want, but I focus on my pull-ups and alternatives. If you have no ... Continue Reading
Love to Lift Challenge – Day 37 of 100
Day 37 of 100 1)Hang Power Snatch: (X/3)4 2)Halting Clean Deadlift to Power Position (x/4)4 3)Behind the Neck Power Jerk: (X/4)5 4)Good Morning: (X/6)4 Crunches: (X/15)4 ... Continue Reading
Lying Single Leg Bicycle Kick (With Medicine Ball)
Description Lie on your back and pull one knee up while keeping the opposite leg straight and your foot lifted 3 to 6 inches off the ground. Position and pinch a soft medicine ball between the elbow and ... Continue Reading
T-Spine Circular Wall Drill
Purpose To mobilize the T-spine prior to more intense movement involving lifting, throwing, and even running such as intense sprint work. Recommendations Perform 2 sets of 6-10 reps on on each ... Continue Reading
Subversive Fitness: Day 117 of 360
Day 117 of 360 Bench press: 3 x 3 @ (up to) 95% of 2RM 1 x 7 @ 75% 3 x 5 @ 60% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the ... Continue Reading
The 12 Week Boot Camp Prep Program
From a physical training perspective, boot camp is an interesting animal. I started weight training at 14 years old and entered into boot camp (or Basic Military Training, BMT) at 17. Even though I had a ... Continue Reading
Love to Lift Challenge – Day 36 of 100
Day 36 of 100 1)Snatch: (X/3)4 2)Clean & Jerk: (X/3+2)4 3)Back Squat: (X/5)5 4)Romanian Deadlift: (X/4)4 Abdominals: (X/20)3 ... Continue Reading
Subversive Fitness: Day 116 of 360
Day 116 of 360 Back squat: 1 x 5 @ 80% of 2RM 1 x 5 @ as heavy as possible 2 x 5 (up to) 80% of 2RM 1 x 10 @ 60% Rest as needed between sets. If 5-rep sets require interruption, make as minor ... Continue Reading
Frog Fit Challenge – Day 1 of 3, Week 8
Day 1 0f 3, Week 8 Every Tuesday and Thursday, at 6 pm PT, I have a Facebook Live challenge, you can join in and ask me anything you want, but I focus on my pull-ups and alternatives. If you have no ... Continue Reading
Frog Fit Challenge – Day 3 Of 3, Week 7
Day 3 0f 3, Week 7 It's challenge day again. Test yourself with the following routine over 6 minutes. Every Friday, or 3rd day of this challenge, we will have a new benchmark workout for you to try. 2 ... Continue Reading
The Handstand Builder For Women: Day 3/3, Week 12
Day 3 of 3: Week 12 A: Pistol Practice or 1 Legged Box Squat (Aim for at least 15-20 on each leg) B: AMRAP in 15 Minutes 6 Kettlebell Push Press 9 Push Ups 12 Air ... Continue Reading
Subversive Fitness: Day 115 of 360
Day 115 of 360 Starting as heavy as possible and adjusting one weight interval down in each set, perform: 3L, 3R 1-arm kettlebell row 5 3/1000 Bodyweight row :20 sec. rest 5L, 5R 1-arm kettlebell ... Continue Reading
Love to Lift Challenge – Day 35 of 100
Day 35 of 100 Snatch (x/2)2, (x/1)4 Clean and jerk (x/2+1)2, (x/1+1)3 Romanian deadlift (x/3)4 Front squat (x/3)4 Push press (x/3)3 ... Continue Reading
Subversive Fitness: Day 114 of 360
Day 114 of 360 Positional and mechanical improvement: Single and double kettlebell lifts All skill levels: Double kettlebell clean from floor, clean from swing, front squat, back ... Continue Reading
Love to Lift Challenge – Day 34 of 100
Day 34 of 100 Snatch on toes (x/3)4 Power clean (x/3)4 Overhead squat (x/3)4 Snatch extension (x/3)4 Supine Sprints x 6 ... Continue Reading
Frog Fit Challenge – Day 2 Of 3, Week 7
Day 2 0f 3, Week 7 Every Tuesday and Thursday, at 6 pm PT, I have a Facebook Live challenge, you can join in and ask me anything you want, but I focus on my pull-ups and alternatives. If you have no ... Continue Reading
Subversive Fitness: Day 113 of 360
Day 113 of 360 5 rounds of: 3 Kettlebell push press + 1 Turkish Get-up (Left) 3 Kettlebell push press + 1 Turkish Get-up (Right) 1 minute rest Weight today is self-scaled and challenging- ... Continue Reading
The Handstand Builder For Women: Day 2/3, Week 12
Day 2 of 3: Week 12 A: 4 Rounds on Each Arm 5 x 1 Arm Kettlebell Clean, Squat, and Press 10 x 1 Arm Kettlebell Overhead Walking Lunge 15 x Burpees 20 x Russian Twists (Switch Arms ... Continue Reading
Love to Lift Challenge – Day 33 of 100
Day 33 of 100 Snatch (x/2)5 Clean and jerk (x/2+2)5 Front squat (x/3)4 Snatch grip push press (x/3)4 ... Continue Reading
Subversive Fitness: Day 112 of 360
Day 112 of 360 Back squat: 2 x 5 (up to) 80% of 2RM 1 x 10 @ 60% 1 x 15 @ 30-40% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete ... Continue Reading
Love to Lift Challenge – Day 32 of 100
Day 32 of 100 Power snatch (x/2)5 Power clean (x/2)5 Clean extension (x/4)4 Power jerk (x/3)4 ... Continue Reading
The Handstand Builder For Women: Day 1/3, Week 12
Day 1 of 3: Week 12 A1: 2 Rounds 30 Seconds Kettlebell High Pull Right Arm 30 Seconds Kettlebell High Pull Left Arm 30 Seconds Rest A2: 2 Rounds 30 Seconds Windmill Right Arm 30 ... Continue Reading
Frog Fit Challenge – Day 1 Of 3, Week 7
Day 1 0f 3, Week 7 Every Tuesday and Thursday, at 6 pm PT, I have a Facebook Live challenge, you can join in and ask me anything you want, but I focus on my pull-ups and alternatives. If you have no ... Continue Reading
Subversive Fitness: Day 111 of 360
Day 111 of 360 Bench press: 3 x 5 (up to) 80% of 2RM 1 x 10 @ 60% 1 x 15 @ 30-40% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the ... Continue Reading
