#metcon

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Doing one of my favorite exercises- rowing on my Concept 2 Rower. Sorry if I look a little disheveled, but I like to work out fast and hard. Enjoy, Dani πŸ’‹πŸ’‹πŸ’‹πŸ’‹ ________________________
#workout #workouts #training #hitt #rowing #concept2 #personaltrainer #fitbody #fitspo #fitmom #fitgirl #fitmodel #fitnessmodel #boobs #cleavage #sexy #playboy #ukraine #turkey #pakistan #dubai #uae #babesofinstagram #trainingday #trainingpartner #tabata #crossfitgirls #crossfitter #metcon #cardio

Here's another badass circuit from the master @bjgaddour. BJ walks the walk and stays shredded all year long. I asked him to make me a few glute and ham circuits for my followers (especially since anything over 5 reps is cardio for me LOL) and boy did he oblige. This one kicks ass - all you need is a kettlebell and a hill. Follow BJ for tons of top notch exercises and workouts.
THE GLORIOUS GLUTE-HAM HILL CIRCUIT! Swings are an awesome move to build the glutes and hamstrings. Studies also show they provide a similar cardio and metabolic response to running for the same amount of time without having to pound the pavement. But you can work your hips and hammies even harder and hike your heart rate up even more by doing swings uphill. Do each move in the exact order listed uphill and then recover downhill between moves with the suitcase carry:

1. Uphill walking swings
2. Uphill shuffle swings- left
3. Uphill shuffle swings- right
4. Uphill goblet walking lunges
5. Uphill backward semi-squat walk

Completing all 5 moves is 1 cycle. Do 3-5 cycles. For the suitcase carry either switch arms from move to move or halfway down the hill. Progress by increasing the distance traveled uphill or by using a hill or ramp with a steeper incline. The beauty of this routine is that it allows a lighter load to go a longer way. The uphill lunges are also easier on the knees and really mobilize the hip flexors and glutes.

#thedailybj #circuittraining #metabolictraining #metcon #kettlebell #kettlebelltraining #workout #workouts #circuit #shredded #bjgaddour #glutes #hamstrings #hammies #gluteworkout #glutetraining

πŸ“·: Two for Tuesday!

Couple shoe goals. πŸ’‘
@ferniezgirl and her boo with the Nike Metcon 3 X and Chrome Blush DSX Flyknits. 😍😍😍 Thanks for the tag. ✌🏻 #metconx #metcon3x #metcondsxflyknit #metcondsx #metconflyknit #Nike #nikewomen #niketraining #nikemetcon #nikemetcon3 #metcon #metcons #metcon3 #swoosh #justdoit #deathtoReebok #crossfit #iheartnikemetcons

#builtbybergeron @yonilsson
1. Barbell Conditioning
EMOMx10
Minutes 1-5: 4 Snatches (185/135)
Minutes 6-10: 6 Clean and Jerks (185/135)

2. Conditioning
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

No biomechanics debate here. Just a straight forward metcon finisher that you can slot in at the end of a strength session.
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Kettlebell swings; Med ball slams; battle ropes.
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I do 40secs of each with a 20 second change over for 7 minutes. 2 minute break and repeat.
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Nice little addition in summer months.
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Oh and keep the ribs down on the med ball slams <--- ok so one bit of biomechanics.
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Wearing #nikefrees :
:
#bulletproofyourbody

All these muscle ups we've been doing on @competitorstraining is really transferring well to doing muscle ups. Real counter-intuitive 😜 Strict muscle ups for 3x7 w/ 1 min rest followed by this savagery from @benbergeron with @bjrule and @dr_vr
3 rounds
7-7-7
Thrusters / pull ups / burpees
50 cal row
3 rounds
7-7-7
Thrusters / pull ups / burpees
50 cal row
3 rounds
7-7-7
Thrusters / pull ups / burpees
17.44. 😱 sub 15 is possible for sure. But that ain't me. #muscleup #comptrain #builtbybergeron #gymnastics #strictgymnastics #gymnasty #workethic #workhard #attitudeofgratitude #attitudeofgratitude #fitnessmotivation #crossfit #crossfituk #fitfamuk #fitfam #datpump #thatpump #niketraining #athlete #metcon #wod #shredded

MOST RECENT

Suns out, guns out
--
7/26 WOD:
A) thruster 3-3-3-3-3
B)"Freeze Tag"
2 min AMRAP:
row for meters
8 min AMRAP:
5 hspu
10 db snatch (50/35)
15 air squats
2 min AMRAP:
row for meters

My @nohlsen Shirt came in the mail today! A rad shirt to go with my pants 🀣. Super stoked to see him kill it at @crossfitgames this year. @trainingthinktank #Metcon #Nike #nikemetcon #niketraining #Fitness #niketraining #Crossfitgames #HappybutHungry

Treininnn de hj... Heavy DT com meu camarada @caiofontes! Só faltou o outro Bigodon @headcoachdanielalfradique pra completar o trio Bigodeira!!✌
Esse H.DT Γ© de moer o braΓ§o!!πŸ˜₯
Massss Γ© muuuuito bom, gostosinnn!!πŸ’ͺπŸ˜€
#vemwodsunset #vemmonstro #blindado #sacadoπŸ’ͺ #puroπŸ’ͺ #queroverpuro #onlymuscle #moremuscle #traininghard #bodybuilderlifestyle #strengthwars #crossfit #nutrition #metcon #gymnastics #weightlifting #sport #urutucrossfit #galpaocrossfit

Ha!! I know who I got! #fuckdreamingelegance

Who will be joining me for the greatest workout EVER on Friday?! I will be at Iron Fitness at 11am - $10 per person! πŸ’ͺπŸ»πŸ‘‹ #metcon #ironfitnesstulsa #puruslabs

6:30 Group Class getting ready for the MetCon portion!! πŸ’ͺ🏼 #kmfcrossfit #metcon #groupclass #crossfitsd #crossfitsandiego #lemongrove #linedup

Gotta say i am super glad to be back at Lifetime Dublin today! I missed all of my clients and coworkers at the club and I'm ready to get back on my grind πŸ’ͺ🏼Since I'm competitive and want to have an awesome transformation for my 60day challenge, I decided to enjoy all of the amazing for San Francisco had to offer while I was on vacation instead of trying to be healthy and boring the whole time πŸ’πŸΌplus we walked like 8 miles a day so I think I'm ok. But I was only able to make it to the gym once on vacation so I hit a quick leg day on break today for my sweat session. I'm also excited to say I am only a few practice sessions and a test out away from being a metabolic technician so I'm excited to add that to my repertoire and be able to help my clients that much more πŸ™ŒπŸΌ

#Repost @lrjfoundation ・・・
It's time to #spartanup. Better Than Yesterday-Team LRJ Spartans are taking on the Atlanta #sprint Oct.22nd! Racing for a cause. Join our movement and help increase the mental health and wellness education in our youth and community. Link in bio. ☝🏼☝🏼☝🏼
#spartanrace #makeadifference #positivity #betterthanyesterday #teamwork #education #prevention #mentalhealthmatters #TwinLove #reebok #workhard #crossfit #metcon #ninjawarrior
@teressa_stann @kar_farina @saradbryan @brianstann
Artwork credits : @chadbonk StoryTeller Photography

Irmandade, sem vaidade! πŸ‘Š Aqui o que menos corre voa! Good dudes, tamo junto mlkada! #5ss #cfboq #crossfit #syncro #toes2bar #roguefitness #reebok #metcon #barbellland #crossfitbrasil #gooddudes #familia

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