Deadlift your way to Triathlon & Cycling PRs.....
Landmine Squat tutoriol
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.
I hope by now you are stoked for Fridays, simply because of these workouts! Today's routine is a nice smooth flow where all the moves look like one singular move. Each should be deliberate & executed with perfect form. Sounds and looks easy....don't be fooled, eat your Wheaties for this one.
Enough of the appetizer, lets serve up the Entree.....
10 Min Light Cardio
FYF Main Set: Kettle Bell 20 Minute EMOM
This is a Smooth Flow Sequence
KB Push Up...to
KB Dead Clean to
KB Squat to
KB Single Arm Shoulder Press (1 each side) to
KB Swing x 5
CD is light Cardio and Stretch
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Cheers and Have great weekend, WES
It's the last day of the work week, time to send it home with a Bang and a Big ole' Middle Finger. Lets fire it up 110% and knock this out of the park!
Warm Up 10 Minutes Light Cardio and Dynamic Stretching
Main Set x 5 Rounds (advanced) or 3-4 Rounds (Intermediate)
Off Set Push Ups x 10/10
KB Goblet Cossack Squat x 10/10
KB with Resis. Band Upright Row x 20
Assault Bike 2 Minutes
Plank (On Elbows) :60 sec
Note: Use a sense of urgency but perform at a pace that each movement is executed with perfect form.
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TGIF-YF, it's time to earn that weekend!
We are keeping it simple today....brutally simple. You will need a pair of Kettlebells or Dumbbells and a Row Machine.
Row for 10 Calories
Thrusters x 21
Row for 20 Calories
Thrusters x 15
Row for 30 Calories
Thrusters x 9
Row for 40 Calories
Thrusters x 6
Row for 50 Calories
Thrusters x 3
This a "For Time" workout. You should be Redlining the entire time. Digging deep to see what you really have?!
Do this along with a training partner or two, to get those competitive juices flowing!!