Archive of ‘Workouts’ category

Work Out (1-19-2018)

Strength – Strict Press

6 minutes to warm up to working weight

Every 15 seconds complete 1 rep for 15 rounds

(must hold weight overhead)

Work Out

5 rounds

30 Kettlebell Swings (35,55)

15 Chest 2 Bar Pull Ups

Core Accessory Work

Dumbbell Overhead Carry 3 x100′

Frog Hip Bridge x 30 reps

Reverse Sit Ups x 30 reps

Work Out (1-16-18)

Complete as many rounds as possible of:

Minutes 0 – 10:

20 Dumbbell Power Snatch (35,50)

10 Burpee to Box Jump (20, 24″)

Minutes 10 – 12:

Rest

Minutes 12-20:

9 Dumbbell Thrusters (35, 50)

35 Double Unders

Minutes 20 – 22:

Rest

Minutes 22 – 28:

12 Dumbbell Power Clean (35, 50)

10 Toes to Bar

Work Out (1-12-18)

Strength – Thruster

6 minutes to warm up to your working weight

1 Rep every 15 seconds for 15 rounds

Work Out

5 Rounds for Time

6 Handstand Push Ups

8 Chest to Bar Pull Ups

Core Accessory Work

D-Ball Bear Hug Carry 3 x 100′

Dive Bombers x 30 reps

Reverse Sit Ups x 30 reps

 

Work Out (1-11-18)

Partner WOD

20 – 1

Calorie Row / SkiErg / Bike

1 Lap of Stairs each rounds

Start with 20 calories on the Row, one partner completes 20 calories then both partners run the stairs. Next partner completes 19 calories on the SkiErg, then both partners complete 1 lap of stairs. Partner one now completes 18 calories on the Bike and then both partners complete 1 lap of stairs. This sequence continues down until you complete 1 calorie.

 

Work Out (1-10-18)

Strength – Front Squat

6 minutes to warm up to working weight

Every 15 seconds for 15 rounds complete 1 rep

Work Out

30 Squat Cleans (135, 185)

Core Accessory Work

D-Ball Bear Hug Carry 3 x 100′

Dive Bombers x 30 reps

Reverse Sit Ups x 30 reps

Work Out (1-8-18)

Strength – Back Squat – Strict Press – Deadlift – Floor Press

5 minutes to warm up to working weight

10 minutes to complete 1 x 20 unbroken reps of each exercise

Work Out –

Complete as many rounds as possible of:

10 Box Jump Overs (24,30″)

20 Dumbbell Power Snatch (35,50#)

Core Accessory Work

D-Ball Bear Hug Carry 3 x 100′

Dive Bombers x 30 reps

Reverse Sit Ups x 30 reps

 

Work Out (1-5-2018)

Strength – Front Squat, Bent Over Row, Sumo Deadlift, Strict Press

10 minute warm up

10 minutes to complete 20 unbroken reps of each exercise

Work Out- 

3 rounds for time

20 Cal Bike / SkiErg / Row

30 Thrusters (Bar)

15 Chest to Bar Pull Ups

Core Accessory Work 

Dumbbell Overhead Carry 3 x 100′

Supine Pull Ups x 30 reps

Strict Toes to Bar x 30 reps

Work Out (1-4-2018)

Endurance WOD

10 rounds for time of:

2 Laps of Stairs

30 Squats

20 Push Ups

10 Ring Rows

40 minute cap 

Work Out (1-2-2018)

 

Complete as many rounds as possible in 12 minutes of:

9 Dumbbell Thrusters (35,50)

15 Burpee to Box Jump Overs (20,24″)

rest 3 minutes

Complete as many rounds as possible in 8 minutes of:

9 Dumbbell Thrusters (35,50)

30 Double Unders

1 2 3 80

**Disclaimer: Results may vary depending on individuals. You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.**