Back Squat
3@70% 3@80% 3+@90%, go for a rep PR with technical proficiency For Time 200 Double Unders or 600 Singles 100 Mountain Climbers 90 Alternating Lunges 80 Kettlebell Swings 70 Ring Rows 60 Sit-ups 50 Burpees 40 Skaters 30 Push-ups 20 Hollow Rocks 10 Jumping Squats
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Get after it. Be the change you want to see in your life and the lives around you. Crush a personal record. Carry all your grocery bags in the house in one trip. Climb a tree. Jump a fence. Tell a friend they're awesome. Smile at a stranger. Embrace this life and be intentional about being the change.
Power Cleans
5x3, add 5 pounds to last workout 5 Rounds For Time 5 Power Cleans, 65# 10 Toes to Bar 20 Box Jump Overs, 20" 30 Double Unders or 90 Singles It can be easy to fall into routine. However, routine can be the enemy of change when it comes to fitness. There is a time and a place for repeating specific movements, specifically if you are working to build strength. If you are trying to burn fat and build up your cardiovascular capacity you will do yourself a disservice with routine.
Now, I'm not talking about working out at the same time everyday. I am talking about the type of work you are doing. The best thing you can do for your body is do all different types of work. Take on workouts that will tax the different systems your body runs on. Make sure you are doing workouts that are sprint based and other ones that are endurance based. Train your ability to produce power and speed, but also your ability to complete skilled movements that require agility and balance. Pushing your body to accomplish such varying feats will strengthen you in ways you cannot accomplish by focusing on a specific modality. Your challenge is to find something new and try it. Break the routine. Take on a new movement or sport and work at becoming a more well-rounded athlete. The best time in the garage is time with friends! Find some good ones to hang with! A good friend will encourage you wherever you are on your journey. Your courses may be headed in different directions, but you can still stand shoulder to shoulder and push each other forward. The journey is more fun when you aren't alone!
Photo credit to Heather Anderson Photography For Time
1-mile Run Then, 3 Rounds 20 Kettlebell Swings 20 Alternating Lunges 20 Burpees Sometimes you wake up tired. You lay in bed and think, "do I really need to workout today? Maybe I should take a rest day." Sometimes this is a legitimate thought process. The trick is know when it's legitimate and when it's an excuse. Some things to consider when you find yourself trying to convince yourself to workout are:
1. How many days in a row have you worked out? A number of pieces to consider here. A good rule of thumb is to consider your normal routine. If you are a three on AMRAP in 25 minutes
400m Run 30 Air Squats 20 Sit-ups 10 Push-ups *Score is rounds & reps |
AuthorMy name is Tiffany and I am the owner and trainer at Frank Fitness, a garage gym. I provide workouts to increase/maintain cardiovascular wellness and build strength. My goal is to help athletes maintain life-long wellness. Archives
January 2018
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