16
Workouts
PFind a workout
Max Weight

Squat/ Shoulders

Warm up: 10 mins 150m Row 10 Air Squats 10 TRX Row Strength: 10 rounds @55lbs @ 90 seconds 10 Bb Back Squat 8 Db Rotating Shoulder Press Met-con: Superset 5 rounds A1- 5 x 5 Sumo deadlift A2- 12 lateral raises 3 rounds B1- 10/10 Walking lunges B2- 12 BB Upright Row B3- 10 Underhand grip pull ups
Sep 9, 2019
Max Weight

Squat/ Shoulders Week 3

150m Row 10 Air Squats 10 TRX Row Strength: 10 rounds @55lbs @ 90 seconds 10 Bb Back Squat 8 Db Rotating Shoulder Press Met-con: Superset 5 rounds A1- 5 x 5 Sumo deadlift A2- 12 lateral raises 3 rounds B1- 10/10 Walking lunges B2- 12 BB Upright Row B3- 10 Underhand grip pull ups
Sep 2, 2019
Max Weight

Squat/ Shoulders Week 2

150m Row 10 Air Squats 10 TRX Row Strength: 10 rounds @50lbs @ 90 seconds 10 Bb Back Squat 8 Db Rotating Shoulder Press Met-con: Superset 5 rounds A1- 5 x 5 Sumo deadlift A2- 12 lateral raises 3 rounds B1- 10/10 Walking lunges B2- 12 BB Upright Row B3- 10 Underhand grip pull ups
Aug 26, 2019
Max Weight

Day 1 Squat & Shoulders

Warm up: 3 rounds 150m Row 10 Air Squats 10 TRX Row Strength: 10 x 10 @45lbs Bb Back Squat 8 Db Rotating Shoulder Press Met-con: Superset 5 rounds A1- 5 x 5 Sumo deadlift A2- 12 lateral raises 3 rounds B1- 10/10 Walking lunges B2- 12 BB Upright Row B3- 10 Underhand grip pull ups
Aug 19, 2019
For Time

Academy Power Clinic: Day 4

Academy Power Clinic: Day 4 Serve Receive Passing + Attacking - S/R Responsibilities - S/R Attacking Individual Defense: - Ball Setter, Ball Hitter x 3 Eye work - Emergency defensive moves Performance Training Upper: Med Ball slams LWR: Horizontal jumps, Vertimax ------------------------------ S/R Passing + Attacking: Drill: Pass/ No pass Left side: - Pass + hit (4 step approach) - Pass + Shuffle (3 steps) + hit - No pass + Shuffle (5-7 steps) + hit
Jul 11, 2019
For Time

Cardio Conditioning #2

Chest/ Back/ LWR Conditioning Cardio: Must be performed best in the morning or at some point in the day! -However long it takes you to Row/ Ski is how long you will rest in between Sprints - 10 x 100m Row/Ski Sprints *Must be done in under 15 mins max
Jul 10, 2019
For Time

Tuesday and Friday (arms and shoulders day)

Tuesday and Friday (arms and shoulders day) Military Press (15 minutes- do reps at top of the minute) 60# 15 sets of 8 reps superset #1: (always 5 sets of 10 reps) should take about 15 min alternate- *Curls 45# *supermans superset #2: (always 5 sets of 10 reps) should take about 15 min alternate- *rotating press 20# *chain or battling rope add 2.5# plate *super laterals 8# Cardio Conditioning 2000 meter row/ski: 20 mins or less
Jul 9, 2019
For Time

Kettlebell & Primal Conditioning

KETTLEBELL & PRIMAL CONDITIONING (AMRAP) As many rounds as possible Get Sweaty Warm - 4 rounds for all movements - All movements can be done on the gym floor -RECORD your time once you've completed all 4 rounds Circuit 1: 4 rounds (for time: 25 min cap) -10 Hinge to walk outs -10/10 Crickets -5 DB/Kettle Bell Swing Cleans to Overhead Strict Press -500 meter Row/Sprint Circuit 2: 4 rounds (for time: 25 min cap) 10 db clean to Push Press 8 - Hinge to walkouts 8 - TRX Rows 500 meter Row/Sprint AB Circuit 30 Russian Twists 1 min Plank
Jul 4, 2019
Total Rounds

PUFF-TACULAR

Puff-Tacular Upper Horizontal Push/Pull - (EMOM) Every minute, on the minute/ (AMRAP) As many rounds as possible/ (ESOS) Every second on the second/ (SA) Single Arm Get Sweaty Warm UP: 10 min AMRAP - 4 rounds x 25 reps for all movements - All movements can be done on the gym floor -RECORD # rounds completed -Assisted Pull up / Lat pull downs -5 Hand release push ups (on knees or use hand rails, box, or bench as assistance. Chest must touch the ground or one of the modifications listed above) - Seated Machine Horizontal Row -5 Hand release push ups -Rope face pulls/ Rear delt flys -5 Hand release push ups Strength 1: Bench press/LWR Active Recovery & Mobility -9mins -6 rounds x 90 secs ESOS (Every 90 secs perform the movements) -8 BB bench press -5/5 Crickets Strength 2: Giant Set (+1 rep every round) -20 min EMOM -5 rounds - 8 Incline DB press - 10 TRX Row High row - 8 Close grip DB press -10/10 SA DB ROW -1 min Rest Extra Credit: -Air Assault Bike -3 tabata rounds (10secs work/20 sec rest)
Jul 3, 2019
For Time

KETTLEBELL & PRIMAL CONDITIONING

KETTLEBELL & PRIMAL CONDITIONING (AMRAP) As many rounds as possible Get Sweaty Warm - 4 rounds for all movements - All movements can be done on the gym floor -RECORD your time once you've completed all 4 rounds Circuit 1: 4 rounds (for time: 25 min cap) -10 Hinge to walk outs -10/10 Crickets -5 DB/KB Cleans to Overhead press -500 meter row/sprint Circuit 2: 4 rounds (for time: 25 min cap) 10 db clean to push press 8 - Hinge to walkouts 8 - TRX Rows 500 meter row/sprint AB Circuit 30 Russian Twists 1 min plank
Jul 2, 2019
Total Reps

Camden at home/ independent Workout

Camden at home/ independent Workout Circuit A: 5 rounds total 10 Air Squats 10 push ups 10 walk outs 10 TRX Rows Circuit B: 5 rounds total 10/10 walking lunges 5 burpees 8/8 walking lunges 6 burpees 6/6 walking lunges 7 burpees
Jul 2, 2019
Total Rounds

QuadZilla vs GodZilla

Monday Lower body squat/ Upper body Push Legends: (kb) kettlebell/ (db) dumbbell/ (BB) Barbell/(SA) Single Arm/(SL) Single Leg/ (BW) Body weight Get Sweaty Warm up: 10 mins AMRAP - Must complete a minimum of 4 rounds 100 m - Row/Ski (MUST SPRINT) 6 Air Squats 6 TRX Rows 6/6 Hinge to walk outs 6/6 Crickets Strength 1 - 9 mins - 6 rounds x 90sec E.M.O.M (every minute on the minute perform the exercise. Rest for the remainder of time.) 8 - BB Back Squat @ 60% 1rm (rep max) 5 - DB Sumo deadlift (light- focus on the hip hinge "shift your weight toward the back of the heels) Strength 2 - 6 mins - 3 rounds x 90sec E.M.O.M (every minute on the minute perform the exercise. Rest for the remainder of time.) - Log the weight used for all 6 rounds 5 - Kb deadlift (light- focus on the hip hinge "shift your weight toward the back of the heels) 5 - 3 second squat holds Met- Con: 10 min AMRAP - Must complete a minimum of 5 rounds (Count how many rounds you completed) 50 meter - Row/Ski sprint 6 - BB/ DB Push press *50 meter - Row/Ski sprint 5 - BB/ DB Thruster (squats to overhead Strict Press) *50 meter - Row/Ski sprint 4 -BB/DB Straight leg deadlift *50 meter - Row/Ski sprint 3 - BB/DB Clean-push press Active Recovery/ Mobility 1 min - Hamstring stretch 1 min - Quad stretch (both Right & Left) 5/5-10 second cricket holds
Jul 1, 2019
Total Rounds

The Breakfast Club: Monday

Bench Press & Squat Warm up: 8 min warm up 10 TRX Rows 5 Close grip BB Bench press (every round add weight to starting weight) 10 Air Squats 100 meter Row/Ski Strength: 10 min EMOM Rounds 1-5: 10 Barbell Bench press Rounds 6-10: 10 DB Goblet squats Metcon: 25 min AMRAP: Record your time when you complete all 5 rounds 10- TRX Rows 10 - BB/DB Thrusters (Squats to Over head press) 10 - DB Incline chest press/Incline push up 10 - 10 - BB/DB Thrusters (Squats to Over head press)
Jul 1, 2019
Total Rounds

Test

Test workout
Jun 29, 2019
Total Rounds

QuadZilla

Monday Lower body squat/ Upper body Push Warm up: 10 mins Amrap 200 m - Row/Ski 10 air squats 10 TRX Rows 10 KB deadlifts 10 TRX Squat to Rows Strength 1 15 mins 5 rounds x 90sec E.M.O.M (every minute on the minute perform the exercise. Rest for the remainder of time.) 10 - BB Back Squat @ 50% 1rm (rep max) 5 - DB shoulder press (moderate weight) Strength 2 15 mins 5 rounds x 90sec E.M.O.M (every minute on the minute perform the exercise. Rest for the remainder of time.) 10 - BB Shoulder Press 5 - Goblet Squats Met- Con: 10 min AMRAP (Count how many rounds you completed) 100 meter - Row/Ski 5 - BB/ DB thrusters (squats to overhead press) 10 TRX Rows 5 - KB deadlifts 10 TRX Squat to Rows
Jun 24, 2019
Total Rounds

QuadZilla Test

ReditNAME Redit Monday Lower body squat/ Upper body Push Warm up: 10 mins Amrap 200 m - Row/Ski 10 air squats 10 TRX Rows 10 KB deadlifts 10 TRX Squat to Rows Strength 1 15 mins 5 rounds x 90sec E.M.O.M (every minute on the minute perform the exercise. Rest for the remainder of time.) 10 - BB Back Squat @ 50% 1rm (rep max) 5 - DB shoulder press (moderate weight) Strength 2 15 mins 5 rounds x 90sec E.M.O.M (every minute on the minute perform the exercise. Rest for the remainder of time.) 10 - BB Shoulder Press 5 - Goblet Squats Met- Con: 10 min AMRAP (Count how many rounds you completed) 100 meter - Row/Ski 5 - BB/ DB thrusters (squats to overhead press) 10 TRX Rows 5 - KB deadlifts 10 TRX Squat to Rows ReditSCORING TOTAL ROUNDS ReditSCHEDULED PUBLISH à W Dashboard , Workout Journal  Movements P Settings q Search CARL
Jun 2, 2019