by Khany Le | Mar 15, 2020 | workout of the day
Omegafit Primer 3 Sets Not For Time: 12 Dead Bugs (6/Side) 10 Tempo Dumbbell Squats 8 Pausing Glute Bridges Iteration #1 of #3. Final Monday primer set of the cycle, building in the next two weeks. Set the baseline today. Back Squat Waves (Week 1/2) Set 1: 4 Reps Set...
by Khany Le | Mar 13, 2020 | workout of the day
Conditioning “Quarter Pounder” 2 Rounds for Time: 400 Meter Run 30 Single Dumbbell Box Step-ups 400 Meter Run 30 Single Dumbbell Hang Clean & Jerks (22.5/15) 400 Meter Run 30 Single Dumbbell Power Snatches Skill Conditioning 3 Rounds: 20 GHD Sit-ups 35...
by Khany Le | Mar 12, 2020 | workout of the day
Omegafit Primer 3 Sets For Quality: 5 Tempo Ring Rows 10 Front Rack Reverse Lunges :20 Second Front Squat Hold Box Front Squats On the Minute x 10: 2 Box Front Squats Push Press 4 Sets of 6 Rest 2 minutes between sets. This is our third of four iterations in this...
by Khany Le | Mar 11, 2020 | workout of the day
De-Load Week Full volume resumes Tomorrow Friday, March 13th. For Time: 15 Strict Handstand Push-ups 15 Strict Chest to Bar Pull-ups 15-12-9: Row Calories Row/Bike Calories 15 Strict Handstand Push-ups 15 Strict Toes to Bar 15-12-9: Row Calories Row/Bike Calories 15...
by Khany Le | Mar 10, 2020 | workout of the day
De-Load Week Full volume resumes this Friday, March 13th. Tempo Back Squat 5 Sets: 1 Tempo Back Squat 2 Back Squats Tempo: * 5 Seconds Down * 1 Second Pause * Regular Stand Rest as needed between sets. Conditioning “Fight or Flight” AMRAP 20: 20 Wallballs...
by Khany Le | Mar 9, 2020 | workout of the day
De-Load WeekToday, up on till Thursday, March 12th is De-loading. Full training resumes Friday, March 13th. Conditioning “Perfect Bar” (Teams of 3) For Time (45 Minute Cap): 120 Deadlifts, 400 Meter Run – 1st Bar: 70/45 90 Hang Power Cleans, 400...
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