WOD – Lower Body 156

November 19, 2013 by WODs Comments

4 Rounds – Run 0.25miles – 8 Back Squats – 10 Box Jumps – 5 Deadlifts – 6 GHD Situps Time Needed: 25-45 minutes Equipment Needed: Barbell, Squat Rack, GHD Machine, Box Focus Areas: quadriceps, gluteus maximus, hamstrings

WOD – Upper Body 155

November 18, 2013 by WODs Comments

4 Rounds 5 x Pull Ups 10 x Bent Over Rows 10 x Bicep Curls 10 x Tricep Extensions 5 x Bradford Press Time Needed: 25-35 minutes Equipment Needed: Bench (inclinable), Barbell, Pull Up Bar Focus Areas: latissimus dorsi, deltoids, rhomboids

WOD – AMRAP 154

November 16, 2013 by WODs Comments

Complete as many rounds of the following exercises as possible in 20 minutes – 50 Jumping Squats – 50 Mountain Climbers (25 each leg) – 50 Pushups (any style) – 50 Situps Time Needed: 20 minutes Equipment Needed: None Focus Areas: All over cardio

WOD – Cardio 153 – Field of Burpees

November 15, 2013 by WODs Comments

Burpee Broad Jumps X yards Sprint X Yards Burpee Broad Jumps X yards Back Pedal X Yards WHERE X = Easy: 25 Medium: 50 Hard: 100 Time Needed: ~15-30 minutes Equipment Needed: None, but you’ll need a field or open area for this one. Focus […]

WOD – Abs 152 – More MedBall Fun

November 14, 2013 by WODs Comments

Complete 2 rounds of the following based on your ability – 20 MedBall Slams – 20 MedBall Toe Touches – 20 MedBall V-Ups – 30 second MedBall Plank (hands on ball) – 20 MedBall Side-to-Side Slams (each side) – 20 MedBallFull Body Crunches (MedBall Placed […]

Exercise List for v1.0

November 13, 2013 by News Comments

As we near code complete status, and are working on filling out all of our content we wanted to share with you what you can expect to see in the initial release. Below is the list of exercises that you will be able to learn […]

WOD – All Over 151 – Body Ladder

November 13, 2013 by WODs Comments

Try to complete 3 rounds in the time allotted – 5 Pull ups – 10 Dips on Bench – 15 Situps – 20 Split Squat Jumps – 15 V-Ups – 10 Feet on Bench Push Ups – 5 Burpees Time Needed: 20 time cap Equipment […]

WOD – Tabata 150 – Kettlebell Legs

November 12, 2013 by WODs Comments

This Tabata variation will be 8 rounds consisting of the following 4 exercises: – Kettlebell Squat to Row – Kettlebell Romanian Single Leg Deadlift (alternate leg each round) – Kettlebell Goblet Squats – Kettlebell Swings Time Needed: 16 minutes Equipment Needed: Kettlebell (pick a weight […]

WOD – Upper Body 149 – Push and Pull

November 11, 2013 by WODs Comments

(sets x reps) 4 x 10 Pushups (Standard, Narrow Arm, Hand Release, Plyo) 30 second High Plank 4 x 12 Bodyweight Rows 30 second Low Plank 8-8-6-6 Bench Press (increase weight for 6’s) 45 second High Plank 4 x 10 Incline Bench Pull 45 second […]

REST DAY

November 10, 2013 by WODs Comments

For the time being, Sunday’s will be the official REST Day of our workout planning as far as the WODs are concerned. As we grow, and share our future plans, it will be up to YOU to plan a day of rest, as we hope […]