sergefitness

🎅 Merry Christmas Ya Filthy Animals! 12 Days Of Sandbagger's Christmas - 1 Sandbag Devil Press - 2 Sandbag Thrusters - 3 Sandbag Push-Up Complex - 4 Sandbag Cleans (Over the shoulder) - 5 Sandbag Sumo Deadlift - 6 Sandbag Bear Hug Reverse Lunges (3/3) - 7 Butterfly Sit-Ups - 8 Sandbag Hang Cleans (4/4) - 9 Sandbag Pendlay Row - 10 Sandbag Floor Press - 11 Sandbag Back Squat - 12 Burpee Over Sandbag 🎶 Perform this workout just like the 12 Days of Christmas Song: 1, 2+1, 3+2+1 and so on. Complete 1 devil press. Complete 2 thrusters and 1 devil press. Complete 3 push-up complex, 2 thrusters and 1 devil press. ... Continue in this fashion until you complete the entire sequence. *The push-up complex is 1 push-up to the left of sandbag, 1 push-up on top of the sand bag, 1 push-up to the right (that's 1 rep). @NOBULL #iamnobull

8 Rounds 5 Devil Clean & Jerks 10 Wallballs Rest 1 minute between rounds Pacing: Aggressive Time Cap: 2:30 per round Suggested Weights: M 35-50lbs (15-22.5kg) / F 20-35lbs (10-15kg) 📝 This is a conditioning-focused workout. To maintain a well-rounded athletic ability, consider including hypertrophy and/or strength-focused resistance training. Join Flex Training Program if you want to build muscle, strength, and endurance. Link in bio 🔗 #fitnessacademy #functionalbodybuilding #fitness #wod #hiit #crossfit #workoutmotivation #hardwork #fitnessmotivation #weightlifting #functionaltraining #travelwod #travelworkout #hotelworkout #fitness #circuittraining #dumbbelltraining #dumbbellwod

3 Rounds 👊 20 Single Arm Kettlebell Hang Clean & Jerk (10/10) 30-Seconds Elbow Plank Hold 20 Single Arm Kettlebell Hang Snatch (10/10) 30-Seconds Elbow Plank Hold 20 Single Arm Kettlebell Jerk (10/10) 30-Seconds Elbow Plank Hold Rest 2 minutes between rounds Time Cap: None Pacing: Sustainable 📝 This is a conditioning-focused workout. To maintain a well-rounded athletic ability, consider incorporating dedicated hypertrophy and strength-focused resistance training into your routine. Join Flex Training Program if you want to build muscle, strength, and endurance. Link in bio 🔗 #fitnessacademy #fitnessacademycommunity #fitness #wod #workout #strength #conditioning #bodybuilding #performance #training

EMOM 25 Minutes 💥 1. 10 Snatch 2. 8 Devil Press 3. 8 Thruster 4. 10 Clean & Press 5. Rest 📝 This is a conditioning-focused workout. To maintain a well-rounded athletic ability, consider incorporating dedicated hypertrophy and strength-focused resistance training into your routine. Join Flex Training Program if you want to build muscle, strength, and endurance. Link in bio 🔗 #fitnessacademy #functionalbodybuilding #fitness #wod #hiit #crossfit #workoutmotivation #hardwork #fitnessmotivation #weightlifting #functionaltraining #travelwod #travelworkout #hotelworkout #fitness #circuittraining #dumbbelltraining #dumbbellwod

Fun Kettlebell Workout 👊 Comment with your time and weight if you're giving her a go. Took me 12ish minutes with 45lbs kettlebells. For Time 20-16-12-8 reps of Double Kettlebell Hang Clean Gorilla Row (combined reps) Double Kettlebell Push Press Perform 200ft Farmer’s Carry after each set. 📝 Time Cap: 20 minutes 📌 This is a conditioning-focused workout. For a well-rounded training plan, pair it with the hypertrophy and strength training found in the new Flex Program @fitnessacademy The latest training block is out now—build muscle, strength, and endurance. Start your 14-day FREE trial. ➡️ Link in bio. 👟 @NOBULL #fitnessacademy #kettlebell #kbs #kettlebellwod #kettlebellworkout #girya #girevoysport #kettlebellkings

A brutal combo ⚡ Post the number of rounds you get in the comments! AMRAP 12 Minutes 6 Devil Press 12 Box Step-Overs Suggested Weights: Male 35-50lbs (15-22.5kg), Female 20-35lbs (10-15kg) 📝 This is a conditioning-focused workout. To maintain a well-rounded athletic ability, consider including hypertrophy and/or strength-focused resistance training. #fitnessacademy #functionalbodybuilding #fitness #wod #hiit #crossfit #workoutmotivation #hardwork #fitnessmotivation #weightlifting #travelwod #travelworkout #hotelworkout #fitness #circuittraining #dumbbelltraining #dumbbellwod

"I wish I had started when I was younger." Guess what? Today is the youngest you'll ever be again 🙌 EMOM 30 Minutes 1. 14 Reverse Lunges (7/7) 2. 7 Devil Press 3. 14 Push-Ups 4. 7 Hang Squat Cleans 5. 14 Burpees Adjust the weight or reps so that you have at least 20 seconds of rest on your first 2 rounds. Suggested Weights: Male 35-50lbs (15-22.5kg), Female 20-35lbs (10-15kg) Try the Flex Training Program @fitnessacademy free for 1 week! Build muscle, strength, and endurance. Suitable for all fitness levels, 3-5 days per week. 👟 @nobull #fitnessacademy #functionalbodybuilding #fitness #wod #hiit #crossfit #workoutmotivation #hardwork #fitnessmotivation #weightlifting #functionaltraining #travelwod #travelworkout #hotelworkout #fitness #circuittraining #dumbbelltraining #dumbbellwod

5 Rounds 👇🏼 Post your time below! 30/25 Calorie Bike Erg 15 Deadlifts 10 Front Squats 15 GHD Sit-Ups Weight: 95lb/65lb Pacing: Sustainable TC: 25 minutes 📝 This is a conditioning-focused workout. To maintain a well-rounded athletic ability, consider incorporating dedicated hypertrophy and strength-focused resistance training into your routine. 🚨 The new Flex Program @fitnessacademy training cycle begins in a week! 💪🏻 Sign up in bio! #fitnessacademy #functionalbodybuilding #fitness #wod #hiit #crossfit #workoutmotivation #hardwork #fitnessmotivation #weightlifting #functionaltraining

10 Rounds 👇🏼 Every 90 seconds, complete: 4 Single Arm DB/KB Hang Clean (Right Arm) 4 Single Arm DB/KB Push Press (Right Arm) 4 Single Arm DB/KB Hang Snatch (Right Arm) 4 Single Arm DB/KB Hang Clean (Left Arm) 4 Single Arm DB/KB Push Press (Left Arm) 4 Single Arm DB/KB Hang Snatch (Left Arm) Rest the remainder of each 90-second window Pacing: Sustainable Weight Used: 28kg 📝 Perform the complex using either a kettlebell or a dumbbell. Choose a challenging weight that still allows you to complete all 12 reps unbroken on each side. If you’re ending up with less than 20 seconds of rest, scale the reps down to 3. 🚨 The new Flex Program @fitnessacademy training cycle begins Monday, January 13th! Join during the next two deload weeks to ease into the groove. 💪🏻 Sign up in bio for complete workouts with warm-ups, strength, conditioning, and cool-downs. #fitnessacademy #kettlebell #kettlebellcomplex #kettlebellworkout

Lower Body Conditioning 👇🏼 10 Rounds In a 2-minute window, complete: 9/6 Cal Bike Erg 5 Burpee 10 Air Squat 15 Butterfly Sit-Up Rest the remainder of each 2 minute window. Pacing: Aggressive 📝 You should have at least 40 seconds of rest remaining in the first few rounds when performing this workout at an aggressive pace, make sure to adjust reps accordingly. Otherwise decrease the number of reps, for example 3 burpees, 6 air squats, 12 sit-ups. 💥 The new Flex Program @fitnessacademy training cycle begins Monday, January 13th! Join during the next two deload weeks to ease into the groove. 💪🏻 Sign up in bio for complete workouts with warm-ups, strength, conditioning, and cool-downs. #fitnessacademy #functionalbodybuilding #fitness #wod #hiit #crossfit #workoutmotivation #hardwork #fitnessmotivation #weightlifting #functionaltraining #travelwod #travelworkout #hotelworkout #fitness #circuittraining #dumbbelltraining #dumbbellwod

AMRAP 24 Minutes 💥 8 DB Bench Press 30-Seconds Farmer's Carry 250m/200m Row 8 Strict Pull-Up 30-Seconds Farmer's Carry 250m/200m Ski Weight: 70lb (M) / 50lb (F) Doing this workout? Drop a comment and let me know! ✅ - Use heavier weights if possible, but keep the bench press unbroken. - If using lighter dumbbells, increase bench press reps. This is a great format for days when you "don’t feel like it". You can take your time and simply go through the motions, or push yourself and try to get through as many rounds as possible. It’s up to you! ⚡ The new Flex Program @fitnessacademy training block begins in 2 weeks! Try it free if you want to build muscle, strength, and endurance. Link in bio 🔗 #fitnessacademy #functionalbodybuilding #fitness #wod #strength

New home gym, who dis? EMOM 40 Minutes 💥 1. 4 Devil Clean & Jerk (70lb) 2. 60 Double Unders 3. 16 Gorilla Rows (8/8) 4. 16 GHD Sit-Ups (bonus points for risking your 🥜) Choose a rep range you can maintain consistently throughout the workout. Aim to keep each round under 40 seconds during the first two rounds of this EMOM. If it takes longer, reduce your reps. 📝 This is a conditioning-focused workout. To maintain a well-rounded athletic ability, consider incorporating dedicated hypertrophy and strength-focused resistance training into your routine. @nobullproject @nobullplus #iamnobull

3 Rounds 💥 200m Run 20 Gorilla Row (10/10) 100ft Front Rack Farmer’s Carry Directly into 3 Rounds 200m Run 10 Pull-Up 100ft Side Hold Farmer’s Carry Time Cap: 20 Minutes Pacing: Sustainable Join Flex Training Program if you want to build muscle, strength, and endurance. Link in bio 🔗 #fitnessacademy #functionalbodybuilding #fitness #wod #hiit #crossfit #workoutmotivation #hardwork #fitnessmotivation #weightlifting #functionaltraining #travelwod #travelworkout #hotelworkout #fitness

EMOM 28 Minutes 14 Reverse Lunge 14 Push-Up 14 Double Front Squat 14 Burpees Suggested Weights: Male 35-50lbs (15-22.5kg), Female 20-35lbs (10-15kg) 📝 This is a conditioning-focused workout. To maintain a well-rounded athletic ability, consider incorporating dedicated hypertrophy and strength-focused resistance training into your routine. Join Flex Training Program if you want to build muscle, strength, and endurance. Link in bio 🔗 #fitnessacademy #functionalbodybuilding #fitness #wod #hiit #crossfit #workoutmotivation #hardwork #fitnessmotivation #weightlifting #functionaltraining #travelwod #travelworkout #hotelworkout #fitness #circuittraining #dumbbelltraining #dumbbellwod