Posts tagged Suns Out Guns Out
SOGO 06/16/2019

Bicep Giant Set
3-5 Sets
10 DB Preacher Curls Right
10 DB Preacher Curls Left
20 Alternating Hammer Curls
1 Min Light Weight / Empty Barbell Curls

Minimal Rest Between Movements.  Rest as needed between rounds!

Shoulders Super Set
3-5 Rounds
20 Alternating DB Front Raise
10 DB Side Lateral Raise

Use same weight for both if possible.

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SOGO 05/19/2019

4 Rounds
(Not for Time)

15 Plate Tricep Extensions
10 Around the Worlds
15 Plate Tricep Extensions
10 Around the Worlds (other direction)

Rest 2-3 Min Between Rounds

PART 2

Finisher:

3 Min AMRAP
(As Many  Reps as Possible in 3 Min)
Close Grip Empty Barbell Curl
Every Time you Break:
10 Alt Hammer Curls

Men: 40# DBs
Women: 20# DBs

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SOGO 04/21/2019

Part 1:
4 Rounds

Drop Set
10 DB Lateral Raise (Heavy)
10 DB Lateral Raise (Medium)
10-15 DB Lateral Raise (Light)

Part 2
Superset
4 Rounds


DB Seated Shoulder Press 10-12
DB Seated Reverse  Fly 10-12 Reps

Part 3
Superset
4 Rounds


DB or Barbell Upright Row 10-12 Reps
Plate Front Raise to FAILURE

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SOGO 04/07/2019

PART 1

Superset #1
3-5 Rounds
Dumbbell Bench Press 10-15 Reps
Dumbbell Front Raise 10-15 Reps
Max Supine Rows (Ring or Bar)

Rest 2-3 Min Between Rounds

PART 2

Superset #2
3-5 Rounds
10-15 Dips (Stationary, Ring, or Bench)
10-15 Standing Shoulder Press
10-15 Shrugs

Rest 2-3 Min Between Rounds

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SOGO 03/31/2019

Single Arm Dumbbell Row (4 x 12 (each side) (slow lower))

With a dumbbell or KB - basically a bent over row with one arm at a time.For these you will also do a 1 second pause at the top and slow lower to the bottom.

Bent Over Reverse Dumbbell Fly (4 x 15)

Hinged at the hips - like flapping your wings!Hinge at the hips, bend the knees slightly, keep the belly tight.  Allow for a slight bend of the elbow and basically do a motion like you are flapping your wings (SLOWLY though).

Supine Barbell or Ring Rows (3 x Max Set)

3 x Max SetThe more parallel to the ground you are for these - the more difficult they become.  We want you getting at least 15 or so each time so set up accordingly.

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SOGO 03/03/2019

Part 1
4 Rounds
5-10 Pull Ups (unbroken) with Slow Negative
(may sub jump with slow lower for some or all)

Rest 1 Min

8-12 Reps Barbell Bicep Curls
(should not be able to do much more than 12 with chosen weight)

Rest 1 Min

Part 2
3 Rounds

8 - 12 Reps DB Hammer Curls (both arms at same time)
8 - 12 DB Reverse Curls (palms down - both arms same time)

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