Day 31 of 100 Snatch (x/2)6 Clean and jerk (x/1+2)4 Snatch pull + hang snatch pull (x/1+2)4 Back squat (x/3)4 Good morning (x/4)4 Frog jumps (x/3)4 ... Continue Reading
The 21-Day Kettlebell Challenge: Day 21
Day 21 of 21 You're finally here: 100 reps. Feel free to set the time to see how long it takes you to get then 100 total reps. Also, here are some suggested rep schemes for you to ... Continue Reading
The 21-Day Kettlebell Challenge: Day 20
Day 20 of 21 We're going to look forward to seeing how you get along tomorrow. The big 100. Enjoy your rest day. Rest ... Continue Reading
Frog Fit Challenge – Day 3 Of 3, Week 6
Day 3 0f 3, Week 6 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 11
Day 3 of 3: Week 11 A: Tabata Mash Up Wall Handstand Holds Burpees B: Tabata Mash Up ½ Turkish Get Up Plank Hold C: Tabata Mash Up Kettlebell Snatch Kettlebell Front ... Continue Reading
Subversive Fitness: Day 110 of 360
Day 110 of 360 25 Kettlebell “Short swing” @ 79lb. W, 97lb. M 1 minute rest 50 Kettlebell “Short swing” @ 55lb. W, 70lb. M 1 minute rest 50 Mace 360 @ 10kg. W, 12kg. M Kettlebell swing: Power and ... Continue Reading
The 21-Day Kettlebell Challenge: Day 19
Day 19 of 21 Give it all you got. Tomorrow you rest. Then, you go for it! 1-Arm Kettlebell Snatch or Swing: 12R 12L 10R 10L 10R 10L 8R 8L Total = 80 No matter what level you are, if you ... Continue Reading
Love to Lift Challenge – Day 30 of 100
Day 30 of 100 Mobility and Recovery It's up to you to decide on a suitable course of activity today. You can choose to do nothing. Otherwise, you may choose to do some basic work on stretching and ... Continue Reading
Frog Fit Challenge – Day 2 Of 3, Week 6
Day 2 0f 3, Week 6 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 109 of 360
Day 109 of 360 60 Double kettlebell front squat Today, sets are partitioned based on chosen weight. Choose either: 40 + 20 (lightest), 30 + 30 (moderate), or 4 x 15 (heaviest). Rest up to :30 sec. ... Continue Reading
The 21-Day Kettlebell Challenge: Day 18
Day 18 of 21 There are only 3 more days before the final challenge day and 100 reps. So, there's no easy off now. You're on the home stretch. 1-Arm Kettlebell Snatch or ... Continue Reading
Love to Lift Challenge – Day 29 of 100
Day 29 of 100 1)Snatch: singles to max 2)Clean & Jerk: singles to max 3)Front Squat: singles to max Just do your best and keep a record of where you are at with your lifts now. We'll see how ... Continue Reading
The Handstand Builder For Women: Day 2/3, Week 11
Day 2 of 3: Week 11 A: 15-12-9-6 Kettlebell Front Squat Clapping Push Ups B: 3 Rounds 1 Minute of Farmers Walk 1 Minute Rest 1 Minute Double Russian Kettlebell Swings C: Deep ... Continue Reading
Subversive Fitness: Day 108 of 360
Day 108 of 360 3 rounds of: 3 Power clean @ 75% of 2RM 3L, 3R 1-arm kettlebell clean @ 50% of above (Minimum) 1 minute rest Then, 3 rounds of: 5 Hang power clean @ 60% of power clean ... Continue Reading
The 21-Day Kettlebell Challenge: Day 17
Day 17 of 21 Rest This is where the challenge hits the home stretch so really take advantage of this day of rest. You've earned it, for one thing, but now you can really energize yourself because the ... Continue Reading
Love to Lift Challenge – Day 28 of 100
Day 28 of 100 Rest Tomorrow's the day you for your max lifts so, make sure you give yourself this rest day. You can keep watching other people lift, though, like CrossFit Games athlete, Lindsay ... Continue Reading
Overhead Medicine Ball Throw
Description Stand with the feet shoulder width directly over the medicine ball. Pick up the ball cupping the medicine ball more at an angle underneath the sphere rather than directly on the sides of the ... Continue Reading
Frog Fit Challenge – Day 1 of 3, Week 6
Day 1 0f 3, Week 6 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 107 of 360
Day 107 of 360 Pendlay row: 15, 10, 5, 5- 5- 5- 5 Rest as needed between sets. Weight increases each set (denoted by commas between), and then remains the same for 4 x 5 (denoted by dashes). Begin at ... Continue Reading
The 21-Day Kettlebell Challenge: Day 16
Day 16 of 21 1-Arm Kettlebell Snatch or Swing: 10R 10L 10R 10L 10R 10L Total = 60 Yesterday, even though it was down to 50 reps, I tried to speed things up. Even when the rep schemes change ... Continue Reading
Love to Lift Challenge – Day 27 of 100
Day 27 of 100 1)Power Snatch (X/2)4 2)Power Clean & Power Jerk: (X/2+2)4 3)Push Press: (X/3)4 ... Continue Reading
The 21-Day Kettlebell Challenge: Day 15
Day 15 of 21 1-Arm Kettlebell Snatch or Swing: 10R 10L 10R 10L 5R 5L Total = 50 It was Mother's Day for Day 14, at least here in the US, but I wasn't going to let that stop me from staying on ... Continue Reading
The Handstand Builder For Women: Day 1/3, Week 11
Day 1 of 3: Week 11 A: 3 Rounds 1 Minute of Kettlebell High Pulls (alternating arms as needed) 1 Minute of Box Jump 1 Minutes of Kettlebell Strict Press (alternating arms as needed) 1 Minute ... Continue Reading
Subversive Fitness: Day 106 of 360
Day 106 of 360 Back squat: 5 x 7 @ 75-80% of 2RM Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible and continue uninterrupted. When scheme is ... Continue Reading
