All posts filed under “wickes

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Wickes 10/30

Dynamic warmup 10 min stair climber 3x300m row, OH KB lunges between distances AMRAP in 35 Minutes: 10x DL @135# 8x Power clean @135# 8x Jerk @135# 10x pushups 10x KB swing @62# 100x jump rope 10x pull-ups 500m air assault treadmill run Sauna

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Wickes 10/25

Dynamic warm up Stair stepper 10 minutes Row 1000m, descend by 100 PALIN IN 2012! from 4 horsemen workout Run 400m 10x Turkish getups (10 each hand) @35# 40x jumping lunges Run 400m 7x Turkish getups (7 each hand) @35# 30x jumping lunges Run 400m… Read More

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Wickes 10/24

Woman came to visit, skipped the gym for a week. Forgive me iron father for I have sinned and will repent and get back on the iron path Dynamic warmup 10 minute stair climber warmup Rowing workout, no rest till completion: 1000m row/1 burpee 900m… Read More

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Wickes 10/16

1 hr racuqteball 4 Horsemen: Ex wives and flat tires 1) 4 rounds, 30 sec rest between rounds. No rest between exercises: 4x front squat @155# 4x bench press @185# 4x KB high pull with 2×45# kb 2) 8 rounds. 1:00 rest between rounds. No… Read More

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Wickes 10/15

1 hour racquetball 30 seconds ea exercise followed by 30 seconds of rest. during rest perform 5 perfect pushups. Repeat 3 times. 1. GHD sit up 2. V-sit 3. Static hold on rings/TRX @ top of push-up position 4. Tuck hang 5. Left plank 6.… Read More

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Wickes 10/14

Dynamic warmup Stair master 10 min Poor mans reverse hyper 4×10 Superset 4×10 DB bench @70# BB bent row @135# Superset 4×10 Incline BB bench @145# Pull-ups Superset cable machine 4×10 Wide grip neutral grip row Single arm straight pull down 1hr Racquetball Sauna

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Wickes 10/11/19

Buddy workout from the Ranger RAW Pt book 1 hour racquetball as warmup 3×10 Turkish getups each side @35# 1 min rest Ground based combo twist (30 sec each hand, 25 sec each hand, 20 sec each hand), total 2:30 nonstop work. Repeat 4x @45#… Read More