Author Archive

turkish get up

How To Do A Turkish Get Up

What it works:

Everything

Why do it: 

Builds a strong core and strength overall; increases mobility and stability in the shoulder.

Key Points to Remember:

  • Drive your elbow and heel into the ground as you roll up into the first position
  • Tuck your toes into the ground when you stand up from the kneeling position
  • Push your hips back and place your hand in front of you as you return to the ground

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jerk

How To Do A One Arm Jerk

What it works:

Arms, Legs, and Everything in between

Why do it: 

Increases power overall in the body primarily in the legs and hips; great for fat loss and conditioning.

Key Points to Remember:

  • Drive your elbow into your stomach on the first dip
  • Look up as you go into triple extension
  • Push your heels back to build a solid platform as you go into the second dip

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How To Do A One Arm Push Press

What it works:

Shoulders, Triceps, and Chest

Why do it: 

Increases power in the upper body; improves stamina

Key Points to Remember:

  • Drive your elbow into your stomach on the dip
  • Make a bend in your legs to create a spring that will help you press the weight overhead
  • Squeeze your glutes and press your heels through the ground as you come out of the dip

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push press

How To Do A Goblet Squat

What it works:

Legs, Back, and Abs

Why do it: 

Increases strength in the lower body; improves posture and mobility; increases stamina

Key Points to Remember:

  • Push your hips back and knees out as you lower down
  • Keep back straight and hold kettlebell upright, don’t lean forward
  • Make sure the whole foot is making contact with the ground

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one arm press

How To Do A One Arm Press

What it works: 

Shoulders, Triceps, and Chest

Why do it: 

Increases strength in the upper body; improves stability in the shoulder; and increases the range of motion of the shoulder.

Key Points to Remember:

  • Squeeze your glutes and abs and press your feet through the floor as you begin to press
  • Keep your legs locked out no knee bend
  • Keep tricep forward and thumb back as you press overhead

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RockFit | Training with Rock Cox

Farmer Bear Workout

The farmer bear workout is a simple workout that produces big results.  In this workout, as you guessed it has loaded carries and crawling.  Both of these movements are great for building raw strength, fat loss, and conditioning.  Stuff that useful for everyday life and any obstacle life throws at you.  

Warm-Up (10 min)

One Arm Swings – 10 reps each side

Push-ups w/kick thru – 6 reps

Squat Jumps – 5 reps

Push Press – 5 reps each side

Do as many rounds as you can of each with good form rest as needed.

Part A (10 min)

Alternating Press – 10 reps

Bear Crawl – 45 sec

Do as many rounds as you can of each with good form rest as needed.

Part B (5 Rounds)

Farmers Walk – 1 min

Up Downs – 10 reps

Pick up/Push-ups – 10 reps

Do 5 rounds of each rest as needed.

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RockFit | Training with Rock Cox

Super Six Workout

The super six is a great workout combined with kettlebell and bodyweight movements that give you your most bang for your buck.  These six movements will have you feeling strong and energized after you are done.  As a bonus, there is a fun burpee finisher at the end.

Warm-Up (10 min)

One Arm Swings – 10 reps each side

Push-ups w/kick thru – 6 reps

Squat Jumps – 5 reps

Push Press – 5 reps each side

Do as many rounds as you can of each with good form rest as needed.

Part A (4 Rounds)

Turkish Get Ups – 3 reps each side

Goblet Squats – 10 reps

Pull-ups – 5 reps

Clean and Press – 5 reps each side

Inch Worms – 5 reps

Sprint – 15 sec

Do 4 rounds of each, rest as needed.

Part B (10 min)

Burpees – 20 sec

20 sec on 40 sec off for 10 min.  Do burpees for 20 sec then rest for 40 sec, repeat the process for 10 min.

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RockFit | Training with Rock Cox

Double Legs Workout

In this double legs workout, you will be hitting the legs in two different ways.  This workout has you attack the legs with double front squats and double lunges.  Before you attack the legs there is a fun timed session with push press to complete.   

Warm-Up (10 min)

One Arm Swings – 10 reps each side

Push ups w/kick thru – 6 reps

Squat Jumps – 5 reps

Push Press – 5 reps each side

Do as many rounds as you can of each with good form rest as needed.

Part A (12 min)

Push Press – 15 sec each side

15 sec on 15 sec off for 12 min.  Do push press on one arm for 15 sec, then rest for 15 sec, then do push press on the other arm for 15 sec, then rest for 15 sec.  Repeat that process for 12 min.

Part B (4 Rounds)

Double Lunges – 6 reps each side

Skydivers – 6 reps

Double Front Squats – 6 reps

Straight arm plank w/knee to elbow – 6 reps

Do 4 rounds of each, rest as needed.

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one arm clean

How To Do A One Arm Clean

What it works: 

Lats and Biceps

Why do it: 

Builds muscle in your back and arms; increases power in your hips; and improves your conditioning.

Key Points to Remember:

  • don’t pull too early wait until that 7 o’clock mark to make your pull
  • Pull your elbow into your stomach and then push your hand thru the kettlebell to make your insert
  • Lean back and rotate your thumb out so that your palm is facing up on the drop

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one arm swing

How To Do A One Arm Swing

What it works: 

Glutes and Hamstrings

Why do it: 

Increases power in your hips; improves your conditioning; and is great for fat loss.

Key Points to Remember:

  • wait for connection of arm on the body before going into the backswing
  • keep the arm and handgrip relaxed, let the hips do the work
  • drive your heels into the ground and squeeze your glutes on the way back up

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