Skogg Gym private

No kickboxing Saturday June 30th

Hey gang, I’m going to shut this page down.
If you’re a gym member, you should’ve received your virtualskogg.com login.
If you’re not a member and you want to continue in the Skogg workout path.....virtualskogg.com is calling out to you.
I hope you’re listening!
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virtualskogg.com

Here's three for you from Mexico.
I used this as my magazine material for the Men's Health photo shoot and interview.

Here's a tough run.
Saturday's class.
This is a single bell run, but.....you need 4 bell sizes.
1st round light.
2nd move up a bell size.
3rd and 4th, you will move up as well.
Your 5,6 and 7th drop back down to the bell you started with.
This is an ascending/descending pyramid.
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Just in case you missed the live streaming event here's the workout.

1 rep every 10 seconds for 4 minutes.
Adjust your bell sizes as you progress.
This workout is too easy if you end up on the light side.

This is a descending/ascending super set.
Example:
10 cosacks
1 skaters lunge
9 cosacks
2 skaters lunges
Etc.
each effort counts as one rep.
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All of these moves are seesaw or yoyo.
That means the reps don't alternate, they happen simultaneously.
When one bell is moving up the other is moving down.
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If you missed leg day here's a make up workout.
Be sure you chase the bell through your legs to get into your hamstrings on;
2 hand swings
T rex
Swing stalls
Squat into the other two.
On the pulsing movements find the mid range sweet spot of the exercise and bounce.
Always look for your glutes.
Conditioning is 30 seconds rest between each group running the list from top to bottom.
The strength version do 15 seconds HEAVY of the swing, 30 seconds of pulse and rest 1 minute between groups.
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This is a strength workout that easily converts to a conditioning if you increase your tempo and cut your rest.
There's 5 groups to choose from.
Choose 3.
Do all 5 if you have over an hour(which I don't recommend).
The first three are upper body focused, the last two are lower.
The first exercise in each group is 5 reps consistently.
The second exercise ladders up from 1-10.
Example;
5 push-ups, 1 sn**ch per side
5 push-ups, 2 sn**ches per side
5 push-ups, 3 sn**ches per side
......
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