Day 1 of 3: Week 6 A: 10 x Kettlebell Complex: (alternating arms, not for time - for perfect form) 3 Clean 2 Front Squat 1 Press B: 25 Strict Close Grip Push Ups (not for time - for ... Continue Reading
Frog Fit Challenge – Day 1 of 3, Week 1
Day 1 0f 3, Week 1 5 rounds 20 reps per exercise 90 second rest between rounds ... Continue Reading
Crush This Triathlon Season with TriStrong
Few sports can challenge and develop total body strength and endurance like triathlon, especially if you are intentional about keeping strength training in the mix. The rub for most folks with triathlon is ... Continue Reading
Love to Lift Challenge – Day 1 of 100
Day 1 of 100 You can easily build the Love to Lift Challenge into supplementing your existing training programming or make it the center of your training every day. Hang Snatch: (X/3)4 Hang Clean: ... Continue Reading
Subversive Fitness: Day 78 of 360
Day 78 of 360 Push press: 3 x 5 (up to) 80% of 2RM 2 x 10 @ 50-60% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading
Subversive Fitness: Day 77 of 360
Day 77 of 360 12 Turkish Get-up @ (up to) 1/2 BW Scale weight to ability for 1L, 1R, and rest as needed between reps. Position governs weight- anything other than a straight, strong lock-out is more ... Continue Reading
Subversive Fitness: Day 76 of 360
Day 76 of 360 2 aggressive rounds of: 1 minute extended-arm mace hold 1 minute mace front pendulum 1 minute hand-to-hand tire smash 1 minute battle rop :20 sec. rest Weights for hold, ... Continue Reading
The Handstand Builder For Women: Day 3/3, Week 5
Day 3 of 3: Week 5 A: Accumulate 2 Minutes of Wall Supported Handstand Holds B: For Time: 10-9-8-7-6-5-4-3-2-1- 1 Arm Clean, Press, and Overhead Squat with Kettlebell (alternating arms ... Continue Reading
Subversive Fitness: Day 75 of 360
Day 74 of 360 Kettlebell “Short swing”: 10 x 10 @ (up to) 75% of 5RM Rest up to 1 minute between sets. Power and position govern weight- If we lose our strong hinge, back rounds, or legs ... Continue Reading
The Handstand Builder For Women: Day 2/3, Week 5
Day 2 of 3: Week 5 A: 5 Rounds For Time: 20 Burpees 20 Russian Kettlebell Swings B: 3 Rounds For Time: Day 2 of 3: Week 5 A: 5 Rounds For ... Continue Reading
Subversive Fitness: Day 74 of 360
Day 74 of 360 Pendlay row: 10 x 2 @ as heavy as possible in each Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading
Subversive Fitness: Day 73 of 360
Day 73 of 360 Power clean: 3 x 7 @ 65-70% of 2RM Rest as needed between sets. If sets require interruption, make a minor weight adjustment and continue. When scheme is listed as “3 x 7″, it ... Continue Reading
The Handstand Builder For Women: Day 1/3, Week 5
Day 1 of 3: Week 5 A: 5-10-15-10-5 For Time: Sit Up Clapping Push Up Sit Up Box Jump Sit Up B: 5x5 Kettlebell Halos 5x10 Kettlebell Squat Rest 1 minute between sets Day ... Continue Reading
Subversive Fitness: Day 72 of 360
Day 72 of 360 Back squat: 1 x 5 @ 50% of 2RM 1 x 5 @ 75% 5 x 2 @ (up to) 90+ of 2RM 1 x 10 @ 50% Rest as needed between sets. If sets require interruption, make as minor an adjustment as ... Continue Reading
Subversive Fitness: Day 71 of 360
Day 71 of 360 Bench press: 3 x 5 (up to) 80% of 2RM 2 x 10 @ 50% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading
The Handstand Builder For Women: Day 3/3, Week 4
Day 3 of 3: Week 4 A: 4X 30 Seconds Bear Climb into Plank and Up A2: 4X 30 Seconds of Flying Lunges (rest 10 seconds after completing both movements) B: AMRAP in 12 Minutes: 3 ... Continue Reading
Subversive Fitness: Day 70 of 360
Day 70 of 360 Positional and mechanical improvement: “Odd Lifts” Sledgehammer: 2-hand tire smash, hand-to-hand tire smash, 1-hand tire smash Mace: Front pendulum, back pendulum, back pendulum + ... Continue Reading
Subversive Fitness: Day 69 of 360
Day 69 of 360 200 yd. Farmer carry @ (minimum) bodyweight Take short rest as needed in 20 yd. intervals. If posture breaks or a minimum of 10 yd. becomes impossible, adjust weight and continue. Stand ... Continue Reading
The Handstand Builder For Women: Day 2/3, Week 4
Day 2 of 3: Week 4 A: Skill Work -Spend 10 minutes working on variations of handstand holds, kick ups, L handstand holds, and handstand push up progressions. B: 20-10-20 Push ... Continue Reading
Subversive Fitness: Day 68 of 360
Day 68 of 360 Deadlift: 3 x 5 (up to) 80% of 2RM 2 x 10 @ 60% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading
Subversive Fitness: Day 67 of 360
Dy 67 of 360 Press: 3 x 5 @ 75% of 2RM 1 x max rep @ 75% of 2RM 1 x max rep @ 60% Rest as needed between sets. If sets of 5 require interruption, decrease weight for max rep set to 60-70%. ... Continue Reading
Subversive Fitness: Day 66 of 360
Dy 66 of 360 Pendlay row: 5 x 3 @ 85-90% of 2RM 1 x 10 @ 70% 2 x 5 @ 60% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading
The Handstand Builder For Women: Day 1/3, Week 4
Day 1 of 3: Week 4 A: 5 Rounds: One Arm Kettelbell Snatch for 30 seconds (left arm) Rest 30 Seconds One Arm Kettelbell Snatch for 30 seconds (right arm) Rest 30 Seconds B: 5 ... Continue Reading
Subversive Fitness: Day 65 of 360
Dy 65 of 360 Kettlebell “Short swing“*: 2 x 20 @ 88lb. W, 106lb. M (or scaled as needed to 75% of 5RM) 2 x 20 @ 70lb W, 88lb. M (or 2 intervals down from above) 1 x 20 @ 55lb. W, 70lb. M (or 2 ... Continue Reading
