Hundo Challenge: Dips (Daily Workouts – 040824)
4/8/24 Hundo Challenge: Dips 100 Dips as quickly as possible. Make sure to use FULL range of motion on the Dips.
4/8/24 Hundo Challenge: Dips 100 Dips as quickly as possible. Make sure to use FULL range of motion on the Dips.
4/5/24 Get Swole Friday 1A Big 30 2 x 30 1B Scap Push-up 2 x 15 2A Overhead Press 4 x 8 2B Rear Delt Flyes 4 x 8 3A DB Bench Press 4 x 5 3B One Arm Row 4 x 5e 4A Dips 3 x 15 4B Alt. Hammer Curls 3 x 8e
4/4/24 Big Squat Thursday 1A Lateral Band Walks 2 x 10 1B TKEs 2 x 10 2 Front Squat 5 @ 50% 3 @ 65% 2 @ 75% 3 x 2 @ 80% 3A Pistol Squat 4 x 5e 3B Nordic Hamstring 4 x 5 4A Calf Raise 3 x 20 4B Russian Twist 3…
4/3/24 Half Gassers 10 Half Gassers Goal Time: 20 secondsRest Time: 45 seconds A Half-Gasser is a sprint across the football field from one sideline to the other and back. Coach’s Notes If you don’t have access to a football field, find a replacement that is roughly 50 yards.
4/2/24 Tuesday Power Hour 1A Single Arm DB Snatch 4 x 3 1B Box Jump 4 x 4 2 Hang Power Clean 3 @ 50% 3 @ 60% 3 @ 70% 3 x 3 @ 75% 3A DB Step-up 4 x 5 3B DB RDL 4 x 8 4A DB Upright Row 3 x 10…
4/1/24 Bench Press 1RM 1 Bench Press 5 @ 50% 3 @ 60% 3 @ 70% 2 @ 80% 1 @ 86% 1 @ 91% 1 @ 96% 1 @ 101% Workout Notes Make sure to HAVE A SPOTTER if you plan on going for a PR. You should go through a full warm-up –…
3/29/24 Get Swole Friday 1A Push-ups 2 x 15 1B Band Pull-Apart 2 x 15 2 Bench Press 5 @ 50% 4 @ 60% 4 @ 70% 3 x 4 @ 75% 3A Alternating DB Incline 4 x 8 3B Pull-up 4 x 5 4A Barbell Curls 4 x 8 4B Skull Crushers 4 x…
3/28/24 Big Squat Thursday 1A Goblet Squat 2 x 10 1B KB Swing 2 x 10 2 Back Squat 5 @ 50 4 @ 60 4 @ 70 3 x 4 @ 75 4A Single Leg Squat off Box 4 x 8e 4B Stability Ball Leg Curl 4 x 12 5A Plank 3 x 45…
3/27/24 Double Miles Coach’s Notes Pretty straightforward here… Run 1 Mile as fast as you can. Rest 3 Minutes (which will probably feel like 30 seconds) Run 1 Mile again as fast as you can.
3/25/34 Push & Pull 150 150 POINTS* of any combination of Deadlift and Bench Press . POINTS* You can use any weight you choose for either lift (they do not have to be the same). You can also switch the weight anytime you choose (start heavier and then work lighter or visa versa).