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Tag: cardio

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Workouts

WOD 7/14/2020

Strength:

Every 1:30 x 7 sets

  • 2 Deadlifts + 2 Hang Power Cleans + 4 Front Rack Reverse Lunges

Workout:

4 Rounds for Time

  • 300m Row
  • 20 Up-Downs
  • 10 Front Rack Forward Lunges (135/95) (95/65)
Categories
Workouts

Weekly Workouts Preview 7/13/2020

Preview of workouts for the week of 7/13/2020:

  • Monday 7/13 – Run, Man Makers
  • Tuesday 7/14 – Row, Up-Downs, Front Rack Forward Lunges
  • Wednesday 7/15 – Sit ups, Slam Balls, Bent Over Rows, Front Squats
  • Thursday 7/16 – DB Hang Snatch, DB Push Jerk
  • Friday 7/17 – Deadlift, Bike
  • Saturday 7/18 – Burpee, Slam Balls, Double Unders
  • Sunday 7/19 – Box Jumps, Hang Power Clean, Push Ups, Front Rack Hold
Categories
Workouts

WOD 7/12/2020

Strength:

EMOM x 9 Minutes

  • Min 1 – :45 Plank
  • Min 2 – :45 DB Floor Bench Press
  • Min 3 – :35 Hollow Hold

Workout:

3 Sets for Max Reps

  • 1:00 Double Unders
  • -:15 second rest-
  • 1:00 Bent Over DB Rows
  • -:15 second rest-
  • 1:00 DB Goblet Step Ups
  • -:15 second rest-
  • 1:00 Reverse Sit-Ups
  • -:15 second rest-

*no additional rest between sets

Categories
Workouts

WOD 7/11/2020

Strength:

Every 2:30 x 4 Sets

  • 10 Single DB Skull Crushers
  • 10 Single DB Front Raises
  • 10 Single DB Hammer Curls

Workout:

For Time:

  • 400m Run with Med ball
  • 30 Med Ball Cleans
  • 30 Med Ball Thrusters
  • 800m Run
  • 30 Med Ball Cleans
  • 30 Med Ball Thrusters
  • 400m Run with Med Ball
Categories
Workouts

WOD 7/10/2020

Strength:

6-6-6-6

  • Strict Press

Workout:

EMOM x 12 Minutes

  • Min 1 – 15 DB Hang Power Cleans (50/35) (35/20)
  • Min 2 – 15 Sit-Ups
  • Min 3 – 12 DB Front Rack Reverse Lunges
Categories
Workouts

WOD 7/6/2020

Strength:

EMOM x 10 Minutes

  • 5 Hang Power Snatch

Workout:

AMRAP x 12 Minutes

  • 6 Bar Facing Burpees
  • 8 Hang Power Snatch (95/65) (75/55)
  • 10/8 Cal Bike
Categories
Workouts

Weekly Workout Preview 7/5/2020

Preview of workouts for the week of 7/6/2020:

  • Monday 7/6: Burpees, Hang Power Snatch, Bike
  • Tuesday 7/7: Front Squats, KBS
  • Wednesday 7/8: Push Press, Push Ups, Box Jump Overs
  • Thursday 7/9: Deadlift, Thruster, Up Downs
  • Friday 7/10: DB Hang Power Clean, Sit Ups, DB Front Rack Reverse Lunge
  • Saturday 7/11: Slam Balls, Bike, Run,
  • Sunday 7/12: Double Unders, V-Ups, DB Bent Over Rows, DB Goblet Step-Up

WODs are subject to change

Categories
Workouts

WOD 7/5/2020

Strength:

EMOM x 12 Minutes

  • Min 1 – 15 KB High Pull
  • Min 2 – 20 DBL KB Shrugs
  • Min 3 – 20 DBL KB Calf Raises

Workout:

2 Rounds for time:

  • 20 Kettlebell Swing (53/35) (35/26)
  • 20 Alt. DB Hang Snatch (50/35) (35/20)
  • 400m run
  • 50 Walking Lunges
Categories
Workouts

WOD 7/3/2020

Strength:

EMOM x 10 Minutes

  • 5 Hang Power Cleans

Workout

AMRAP x 14 Minutes

  • 21/16 Calorie Row
  • 15 Tuck Ups
  • 9 Hang Power Cleans (135/95) (95/65)

Categories
Workouts

WOD 7/1/2020

Strength:

8-6-4-8-6-4

  • Deadlift

Workout:

EMOM x 6 Minutes

  • Min 1 – 10 Deadlifts (135/95) (95/65)
  • Min 2 – 8 Up-Down Box Jumps

-2:00 Rest-

AMRAP x 6 Minutes

  • 5 Deadlifts (185/135) (135/95)
  • 7 Burpees
  • 9 Box Jumps
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