Forum Posts

dionkeeton
Nov 15, 2022
In Music
I guess I've been living under a rock. My ears have been forever changed. #nas #kingsdisease #greatness #hiphopgrowth
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dionkeeton
May 17, 2022
In Health
3 Round Warm-up 5 inch worms 10 air squats Cul-de sac-run (light run) Strength Bench Press 3x3 RPE 75/80/85 Workout 12min Clock: 3 Thrusters 95# 3 Toes to bar (knee to chest) 6 " " 6" " 9 " " 9" " 12" " 12" " Cool down 10 min static stretch
Movement of the Day 05.17.22 content media
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dionkeeton
Dec 21, 2020
In Health
Happy Monday! This is deload week, so not strength portions to this. We will work on efficiency of body weight movements. Workout For Time 16-14-12-10-8 Pistols 16-16-16-16-16 Oblique Blasters 16-14-12-10-8 Burpees 30-20-15-10-5 Double Unders Tabata Planks Alt: Walk for 45min
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dionkeeton
Dec 16, 2020
In Health
Happy Hump day! We are changing up the game and do Overhead Squats for strength! Strength 5-3-1 Overhead Squats Workout 20min EMOM 10 Goblet Squats 10 hspu 10 OH lunges 10 kettle bell glute bridges 50 Double unders Tabata Planks Alt: 45min walk
Movement of the Day 12.16.20 content media
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dionkeeton
Dec 15, 2020
In Health
Transformation Tuesday! Chest is area of strength focus today. Strength 10x10 Bench/Push up @ 1:30 Workout: For Time 70 Double unders 10 Pwr Clean and Jerks 60 Double unders 9 Pwr Snatches 50 Double unders 8 Push Press 40 Double unders 7 Kbs 30 Double unders 6 pistols 20 Double unders 5 single leg bj Tabata Planks Alt: 45min
Movement of the Day 12.15.20 content media
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dionkeeton
Dec 14, 2020
In Health
Happy Monday! It's the last week of 10x10. Backsquats are on the menu today, so let's get it! Strength 10x10 Backsquats Workout 25min EMOM 12 Pullups Strict (band pulls) 40 Double unders 5 driveway farmer carries 20 box jumps 6 t2b strict Tabata planks Alt: 45min walk
Movement of the Day 12.14.20 content media
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dionkeeton
Dec 10, 2020
In Health
Happy Thursday! It's active recovery, and with my new found love of hiking, that will be my choice for today. It also helps to break up the monotony of running weekly. Do what works for you for 45mins!
Movement of the Day 12.10.20 content media
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dionkeeton
Dec 09, 2020
In Health
Oly day! Snatches 5-3-1 Workout 25min EMOM 10 Sumo dead KB high pulls @ 2pood 10 HSPU 15 Single Leg box jumps (Safe height for your ablility) 30 Double-unders 10 burpees Tabata Planks
Movement of the Day 12.9.10 content media
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dionkeeton
Dec 07, 2020
In Health
Backsquat Monday! Strength 10x10 Backsquats Workout 50 Doubleunders (100 singles) 40 box jumps/stepups 30 burpees 20 Kettlebell Swings 10 Strict Pullups (band pulls) Tabata Planks Alt: 45min Walk
Movement of the Day 12.7.20 content media
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dionkeeton
Dec 06, 2020
In Health
Actvie Recovery Day! Which means another day on the mountain for just the boys. Weavers Needle is what we have our sights set on today! #getoutside
Movement of the Day 12.6.20 content media
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dionkeeton
Dec 05, 2020
In Health
Happy Saturday! This is going to be hiking a weekend! Today we will be doing the wave cave trail in the Superstitions!
Movement of the Day 12.6.20 content media
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dionkeeton
Dec 05, 2020
In Health
Deadlift day! Strength 10x10 Deads Workout 10 handrelease pushups 10 turkish getups 20 burpees 20 oblique blasters Tabata Planks Alt: 45min
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dionkeeton
Dec 05, 2020
In Health
Active Recovery! Hiking for this fam. Do whatever gets you moving outside! Enjoy. :)
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dionkeeton
Dec 02, 2020
In Health
Oly Wednesday! Strength 5-3-1 Cleans Workout 25min AMRAP 10 HSPU 20 Box Jumps 12 Pull ups 12 Pistols 50ft Farmer Carry Tabata Planks Alt: 45min Walk
Movement of the Day 12.2.20 content media
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dionkeeton
Dec 02, 2020
In Health
Strength 10x10 Bench (pushups) Workout 20min AMRAP 1 Cul-de-Sac run 10 Wallballs 10 OHS 15 KBS 30 Double unders Tabata Planks ALT: 45min Walk
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dionkeeton
Nov 30, 2020
In Health
Happy Monday! We have backsquats on the agenda to help support all that walking and running you do throughout the week. :) Warmup 3rds Cul-de-sac run 5 inchworms 10 airsquats 5 pushups Strength 10x10 backsquats (air squats) Workout 20min AMRAP 20 single leg box jumps/step ups 5 bear complexes (google it) 15 burpees 7 Toes to bar Tabata Planks ALT: 45min walk
Movement of the Day 11.30.20 content media
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dionkeeton
Nov 29, 2020
In Health
Today is active recovery! Just get out for 45mins and do what you enjoy! We will be doing another hike in the Gold Canyon today! 🏔️
Movement of the Day 11.29.20 content media
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dionkeeton
Nov 28, 2020
In Health
Morning Family Hike Alt: 5rounds 20 boxjumps 30 airsquats 10 pushups 30 sec plank hold Alt: 45min walk
Movement of the Day 11.28.20 content media
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dionkeeton
Nov 28, 2020
In Health
Deadlift Day! We did an early morning hike, so I just add the below as a strength portion. Strength 16 rounds on the 1:30 10 Deadlifts 11 Strict Pullups Alt: 45min Walk
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dionkeeton
Nov 26, 2020
In Health
Happy Thanksgiving! Today is active recovery and you get to enjoy whatever non grind session of your choosing. I used today to pulse my progression of intentional nose breathing during my run. I made it the whole 45mins! It's a pretty exhilarating experience. Workout 45min walk/jog/run (pulse your nose breathing duration against the baseline from Sunday) Tabata Planks Eat and enjoy the day!
Movement of the Day 11.26.20 content media
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