Is it just me, or does it seem like all of the talk about fat-loss for the over 40 population is all about pills, powders, and potions? Why doesn’t anybody want to talk about good old-fashioned training ... Continue Reading
12-Weeks of No-Gym Workouts
There are no hard and fast rules for what you can and cannot do in mixing different styles into your workout routines. The following routines are meant to either complement or provide a foundation for your ... Continue Reading
Train as a Crew: 12 Weeks of First Responder Workouts
There’s no denying that emergency service workers need to maintain a high level of fitness for the job. The physical demands they may encounter at a moment’s notice can be extreme, so what better way to ... Continue Reading
Subversive Fitness: Day 360 Of 360
Day 360 Of 360 Dumbbell box jump: 8, 6, 4, 4, 4, 2, 2 Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be ... Continue Reading
Subversive Fitness: Day 359 Of 360
Day 359 Of 360 Mace 360 + extension: 3 x 10 @ scaled to ability in each set Rest as needed between sets. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Today, each ... Continue Reading
Subversive Fitness: Day 358 Of 360
Day 358 Of 360 30 reps of the following kettlebell complex: 1 Kettlebell swing clean 1 1-arm kettlebell swing 1 Kettlebell snatch 1 + 1 + 1 = 1 rep. Today: Day 358 Of 360 30 reps ... Continue Reading
Subversive Fitness: Day 357 Of 360
Day 357 Of 360 Bench press: 3 x 3 @ 85% of 2RM 3 x 7 @ 60%, each with 3/1000 hold in lock-out Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as ... Continue Reading
Subversive Fitness: Day 356 Of 360
Day 356 Of 360 Turkish Get-up: Climb to a new 1RM using warm-up sets of no more than 2 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 12 (Ex. 2L + 2R x ... Continue Reading
Subversive Fitness: Day 355 Of 360
Day 355 Of 360 Back squat: 5 x 7 @ (up to) 70% of 2RM Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When ... Continue Reading
Subversive Fitness: Day 354 Of 360
Day 354 Of 360 Hang power clean: 5 x 5 @ (up to) 75% of power clean 2RM Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are to follow, not lead. Take ... Continue Reading
Subversive Fitness: Day 353 Of 360
Day 353 Of 360 Kettlebell suitcase deadlift: 20 x 1 @ as heavy as possible + 5/1000 @ top Rest as needed between sets. Today, each successful lift features an organized, violent 5/1000 hold. If lift ... Continue Reading
Subversive Fitness: Day 352 Of 360
Day 352 Of 360 7 rounds of: 5 Pendlay row @ (up to) 70% of 2RM 3L, 3R Kettlebell push press @ as heavy as possible in each round 1 minute rest Set-up, bracing, order of operations, and violence of ... Continue Reading
Subversive Fitness: Day 351 Of 360
Day 351 Of 360 Back squat: 5 x 10 @ 60-65% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme is ... Continue Reading
Subversive Fitness: Day 350 Of 360
Day 350 Of 360 Deadlift: 5 x 5 @ (up to) 70% of 2RM 1 x 10 @ 50% (double overhand grip + 3/1000 @ top) If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading
Subversive Fitness: Day 349 Of 360
Day 349 Of 360 Double kettlebell front squat: 10 x 2 @ minimum one interval above heaviest previous effort Then: Bench press: 5 x 5 @ 60-65% of 2RM Day 349 Of 360 Double kettlebell ... Continue Reading
Subversive Fitness: Day 348 Of 360
Day 348 Of 360 Tire flip: 5 x 5 Kettlebell “Short swing”: 5 x 10 @ 1/2 BW Today, movements may be interspersed, or tire flip may be completed in its entirety prior to swing. Weight/ output govern ... Continue Reading
Subversive Fitness: Day 347 Of 360
Day 347 Of 360 Mace front pendulum: 2 x 20 @ as heavy as possible uninterrupted Mace 360: 1 x 10 @ as heavy as possible Mace 360: 2 x 10 @ one interval down from above Extended-arm mace hold: 2 x ... Continue Reading
Subversive Fitness: Day 346 Of 360
Day 346 Of 360 Push press: 3 x 5 @ (up to) 75% of 2RM If set requires interruption at chosen weight, make a minor adjust and complete next set uninterrupted. When scheme is listed as “3 x 5″, it ... Continue Reading
Subversive Fitness: Day 345 Of 360
Day 345 Of 360 5 rounds of: (Left) 7 Kettlebell row 1 Kettlebell clean (from floor) 3 Front squat :20 sec. rest (Right) 7 Kettlebell row 1 Kettlebell clean (from floor) 3 Front squat (Up ... Continue Reading
Subversive Fitness: Day 344 of 360
Day 344 of 360 Turkish Get-up: 2 x 1L, 1R @ as heavy as possible 2 x 2L, 2R @ 75% of heaviest 1 x 5L, 5R @ 50% Rest minimum: 45 sec. between reps, and add a 2/1000 pause to any transition point ... Continue Reading
Subversive Fitness: Day 343 of 360
Day 343 of 360 Back squat: 3 x 3 @ (up to) 80% of 2RM (each with a full 3/1000 @ top) 1 x 5 @ 70% 1 x 15 @ 50% Pendlay row: 3 x 10 @ 60-70% of 2RM Day 343 of 360 Back squat: 3 x 3 @ (up to) 80% of ... Continue Reading
Subversive Fitness: Day 342 of 360
Day 342 of 360 Kettlebell “Short swing”: 7 x 7 @ (up to) previous 5RM Rest up to 1 minute between sets. “Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely ... Continue Reading
Subversive Fitness: Day 341 of 360
Day 341 of 360 5 rounds of: 5L Mace shovel 20 yd. walk (in top shovel position) 5R Mace shovel 20 yd. walk (in top shovel position) 5 Pull-up :20 sec. rest The walk starts at top of the 5th ... Continue Reading
Subversive Fitness: Day 340 of 360
Day 340 of 360 3 attentive, aggressive rounds of: 1 Sled drag (20yd. @ BW) 1 Sled pull @ same 10 Kettlebell halo + extension @ (up to) 1/4 BW 10 3/1000 Bodyweight row (Up to) 1 minute rest ... Continue Reading
