plank

F$#@ You Friday Workout #12

Not sure if I can fit a Row Machine into a stocking for you. Best I can do is drop the #FYF here on the Blog for you....Enjoy! Row Machine and a Sandbag(SB) is all you need. The heart of a Spartan would help too!

Warm Up with some light cardio for 10 Minutes and throw in some dynamic stretching

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25 Minutes (get it...25!):

Row 2 Minutes....Heavy, Slow & Steady

Alternating Swinging SB reverse lunges 5/5....bag swings on the side of the "up" leg

SB Upright Rows x 10

SB Burpee x 5

Plank for a 30 Count

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Cool down with some stretching

Interested in having Me as your Online Coach? I accept a couple New athletes per month. To submit an application simply email me at

results@nolimitshammerharder.com

with the subject title: Coaching Questions and I will get back to you ASAP!

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Cheers and Have great weekend, WES

 

 

 

F&#@ You Friday! Workout #3

It's our Favorite day of the week...Friday! Hang the Office Attire up and lets get to work.

"Hannibal-FYF" x 10 rounds

This workout is for Time.

Dead Lift 60% 1RM or your body weight x 3 

KB Swing x 10

200m sprint

10 Push Ups

Barbell roll-out plank for a 10 count

***Can use an ab roller or a stretched out plank where your chest is almost on the floor