strength training

Lunge your way to Faster Bike & Run splits.

Lunge your way to Faster Bike & Run splits.

Lunge your way to FASTER Bike & Run splits!

'the' F$#@ You Friday workout

'the' F$#@ You Friday workout

Will & Determination are the only 2 things that can get you through this workout......

'the' F$#@ Friday Workout

'the' F$#@ Friday Workout

No commentary, let's just Get Some....

'The' F$#@ Friday Workout

'The' F$#@ Friday Workout

Todays #FYF is Deadlift Heavy, I know....youre welcome!

How to do a Landmine Squat

Landmine Squat tutoriol

 

The Kettlebell Deadlift; 3 variations

How to do a Kettlebell Deadlift The kettlebell deadlift. A great way to get the benefits of posterior chain work with out needing a large weight load. The design of the kettlebell also allows for a more center oriented weight location. Reducing the risk of lower back injury.

'The" F$#@ You Friday Workout

'The" F$#@ You Friday Workout

Warm weather means outdoor workouts & training.  Today's #FYF is a solid Metabolic Conditioning workout......

Athletic Posture for Performance & Injury Prevention

Athletic Posture for Performance & Injury Prevention

Proper Athletic Posture to maximum performance. From the deadlift setup to endurance cycling across america.  Posture is critical to success.

'The' F$#@ You Friday Workout

'The' F$#@ You Friday Workout

Grab a Heavy Kettlebell and.......

Dead Lifting for the Endurance Sport Athlete

Dead Lifting for the Endurance Sport Athlete

Swim, Bike & Run FASTER and with more efficiency......I present the DEADLIFT!

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

**********************

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

*****************

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!

We would greatly appreciate it if You would SHARE this workout on Social Media with all your Training Buddies! The SHARE button is at the bottom of this page.

Cheers and Have great weekend, WES

 

 

 

F&#@ You Friday! Workout #1

Its Friday and its time to get Rowdy with our Fitness.

Try this Run/Strength combo on for size today or this weekend!

FYF x 6 Rounds (10kg-16kg KB)

2 Mile Run at Tempo (even better if its a hilly trail)

Kettlebell Push Ups x 20

Kettlebell Front Raise x 20

Kettlebell Bent Over Row x 20

Kettlebell Halo x 20

Kettlebell Sit Ups x 20

Repeat: Keep the pace up and use Round #1 as your bench mark time.

Cheers, WES