WOD – Circuit 148

November 9, 2013 by WODs Comments

This is going to be 2 – 10 minute circuits hitting various parts of the body Circuit 1 (As many rounds as possible) – 10 minutes – 50 yard Bear Crawl – 50 yard sprint back to start – 50 yard MedBall Overhead Throws(sprint to […]

WOD – Full Body 147

November 8, 2013 by WODs Comments

(sets x reps) 4 x 10 Sumo Deadlift High Pulls 4 x 8 Front Squats 4 x 10 Shoulder Shrugs 4 x 8 Bradford Press 4 x 6 Plyo Pushups 4 x 8 Bicep Curls 4 x 8 Dumbbell Incline Shoulder Flys 4 x 6 […]

WOD – Abs 146

November 7, 2013 by WODs Comments

Complete 3-5 rounds of the following based on your ability 20 V-Ups 20 Bicycle Kicks (each leg) 20 Scissor Kicks 20 Reverse Crunches 20 Russian Twists (each side) Time Needed: ~10-20 minutes Equipment Needed: Medicine Ball (optional for V-Ups & Russian Twists) Focus Areas: Rectus […]

WOD – Cardio 145

November 6, 2013 by WODs Comments

Complete 4 rounds of the following: – Run 0.25 miles – 10 Push ups – 20 Jumping Air Squats – 30 Sit ups Time Needed: 20-30 minutes Equipment Needed: None Focus Areas: Cardiovascular system, quadriceps, hamstrings, gluteus maximus, pectorals, rectus abdominis

WOD – Legs 144

November 5, 2013 by WODs Comments

4 x 20 second Bodyweight Air Squats ^Superset with 20 second Squat hold 4 x 10 Squat to Row ^Superset with 6 Glute Ham Developer Situps 4 x 10 Box Jumps ^Superset with 10 Calf raises (feet straight ahead, pointing outwards, pointing inwards, back to […]

WOD – Tabata 143

November 4, 2013 by WODs Comments

This Tabata variation will be 8 rounds consisting of the following 4 exercises: – Incline Bench Press (Dumbbells) – Lateral Shoulder Raises – Pushups – Hand Release Push ups Time Needed: 16 minutes Equipment Needed: Dumbbells Focus Areas: Pectorals, latissimus dorsi, deltoids, rhomboids

REST DAY

November 3, 2013 by WODs Comments

For the time being, Sunday‚Äôs 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 […]

WOD – Circuit 142

November 2, 2013 by WODs Comments

This is going to be 3 – 8 minute circuits hitting various parts of the body Circuit 1 (As many rounds as possible) – 8 minutes 10 Push ups (Alternate style: Standard, Narrow, Diamond, etc) 10 Bicep Curls 10 Tricep Extensions (Dumbbells) Circuit 2 (As […]

WOD – Cardio 141

November 1, 2013 by WODs Comments

2 Rounds – 20 Pushups – Run 0.25 miles – 30 Bodyweight Air Squats – Run 0.25 miles – 40 Situps – Run 0.25 miles Time Needed: ~25-35 minutes Equipment Needed: None Focus Areas: Mostly cardio, but some rectus abdominis, gluteus maximus, hamstrings, quadriceps, pectorals […]

WOD – Abs 140 & Happy Halloween!

October 31, 2013 by WODs Comments

Hope you all have a great halloween. Here’s a quick ab workout to help get that gut in before you fill it with candy! Complete 2 rounds of the following 25 Full Body Crunches 25 Bicycle Kicks (each leg) 30 Second High Plank 25 Leg […]