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Newport Knights Strength and Conditioning |
| ♥ Newport Knights Wrestling Workout of the Day: 016 |
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Warm Up: Calisthenics for 10 minutes |
"Dead Pull"
6 rounds: Max reps in one attempt: body weight dead lift, pull-ups
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The breakdown: 1 round equals max amount of reps of body weight dead lift followed by max amount of reps of Pull-ups. There is no rest between exercises. Complete 6 rounds. |
| ♣ Newport Knights Wrestling Workout of the Day: 015 |
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Warm Up: 10 minutes of Calisthenics |
Tabata 30/15 for 8 rounds each exercise using a Dumbbell. Rest 1 minute between exercises.
Sumo Deadlift High Pulls
DB Swings
DB Snatches
Squats
Use a light Dumbbell as you are going to be doing a ton of reps. 15 - 40 pounds no higher than 40.
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The breakdown: Use a watch/clock or timer. You are going to be working for 30 seconds then rest 15 seconds then work for 30 until
you complete 8 working rounds of the exercise. So you start with the High Pulls and complete 8 rounds of 30 seconds on 15 seconds off.
Rest 1 minutes then start another 8 rounds of the DB Swings, rest 1 minute and move on to the Snatches, rest 1 and then the Squats. |
| ♠ Newport Knights Wrestling Workout of the Day: 014 |
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Warm Up: 10 minutes of Calisthenics |
AMRAP (As Many Rounds As Possible) in 30 Minutes:
3 Pull-ups
6 Deadlifts @ 1/2 your Body Weight or Higher
9 Clean and Press
12 Burpees
Rest 30 minutes then Run 2 miles
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The breakdown: After you complete the 30 minutes rest for another 30 then hit the road/track and get 2 miles in.
You can cut the rest period down or decide not use the rest period and complete the 2 miles. It's up to you, just don't
excede the 30 minute rest period. |
| ♦ Newport Knights Wrestling Workout of the Day: 013 |
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Warm Up: 10 minutes of Calisthenics and 5 minutes of jogging on the track. |
300 Squats
200 Push-ups
100 Sit-ups
50 Pull-ups/Jumping Pull-ups/Rows
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The breakdown: You can break down the reps how you see fit. Ex.. 50 Squats, 20 Push-ups, 10 Sit-ups......
Just complete all the reps per exercise. Sub Jumping Pull-ups bodyweight rows (inverted bench press) for pull-ups if needed. |
| ♥ Newport Knights Wrestling Workout of the Day: 012 |
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Warm Up: Calisthenics for 10 minutes |
Tabata Something Else (from Crossfit HQ):
Pull-ups - 8 rounds of 20 seconds of work 10 seconds of rest (sub in Rows if you can't find a bar to do pull-ups)
Push-ups - 8 rounds of 20 seconds of work 10 seconds of rest
Sit-ups - 8 rounds of 20 seconds of work 10 seconds of rest
Squats - 8 rounds of 20 seconds of work 10 seconds of rest
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The breakdown: Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups,
the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. |
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