WOD – Musical Burpees

January 4, 2014 by WODs Comments

[It's that time again!] Run, Jog OR Walk a 5k (~3.1miles) – While running, listen to some music with songs that have a chorus. – Anytime the chorus begins to play, you have to stop running, drop down and do burpees for the duration of […]

WOD – Abs 104 – Medicine Ball Ab Circuit

January 3, 2014 by WODs Comments

3 Rounds – 25 Medicine Ball Full Body Crunches – 25 Medicine Ball Russian Twists – 25 Medicine Ball V-ups – 25 Medicine Ball Slams Time Needed: ~10-20 minutes Equipment Needed: Medicine Ball Focus Areas: Rectus Abdominis, Abdominal Internal and External Obliques

WOD – HAPPY NEW YEAR – Circuit 101

January 1, 2014 by WODs Comments

HAPPY NEW YEAR, folks! Here is a basic workout to get your friends and family in gear. Short & effective. Circuit 101 – Push-ups, Squats, Situps 3 Rounds of: 10 Push-ups 20 Body Weight Air Squats 30 Situps Time Needed: ~10-15 minutes Equipment Needed: None […]

WOD – Tabata 106 – Biceps, Triceps, Abdominis, Pectorals

December 31, 2013 by WODs Comments

This Tabata variation will be 4 rounds consisting of the following 8 exercises: – Bicep Curls – Tricep Extensions on Bench – Bench Press (Close Grip) – Situps – Narrow Arm Push-ups – Shoulder Press – Dips on Bench – Toe Touches Time Needed: 16 […]

WOD- Upper Body 103 – Shoulders and Back

December 30, 2013 by WODs Comments

2 Rounds – 10 Pull-ups (Over Grip) – 15 Hand-Release Push-ups – 10 Push-up Dumbbell Rows (each arm) – 15 Bent Over Rows (Over Grip) – 10 Shoulder Press Time Needed: ~10-15 minutes Equipment Needed: Pull-up Bar, Barbell, Dumbbells Focus Areas: Latissimus Dorsi, Anterior Deltoids, […]

WOD – All Over Cardio 135

December 28, 2013 by WODs Comments

Complete 3 to 5 Rounds based on ability – Sprint 100m – 20 Jumping Air Squats – Broad Jump 50m – 20 Push ups – Bear Crawl 50m – 20 Situps Time Needed: ~20-30 minutes (30min cap) Equipment Needed: None Focus Areas: All over cardio […]

WOD – AMRAP 122

December 27, 2013 by WODs Comments

(As Many Rounds as Possible) – 10 Push-ups w/ Dumbbell Rows – 20 Jumping Squats – 30 Mountain Climbers – 20 Shoulder Press – 10 Dips on bench Time Needed: 10 minute Time Cap Equipment Needed: Dumbbells, Bench Focus Areas: Quadriceps, Gluteus Maximus, Hamstrings, Pectorals, […]

WOD – Abs 129 – Tabata Style

December 26, 2013 by WODs Comments

This Tabata variation will be 4 rounds consisting of the following 8 exercises: – Situps – Bicycle Kicks – Full Body Crunches – Oblique Taps (alternate sides, each round) – Leg Raises – Toe Touches – Reverse Crunches – Low Plank Time Needed: 16 minutes […]

MERRY ‘BURPEE’ CHRISTMAS!!!

December 25, 2013 by WODs Comments

(Workout of the Day) —————– What better way to celebrate the holidays with introducing the family to the wonderful world of burpees. Give them a little less, then show off so that you can enjoy momma‚Äôs special dish. Family Introduction & Your Warm Up (3 […]

WOD – Lower Body Tabata

December 24, 2013 by WODs Comments

This Tabata variation will be 8 rounds (20s Work, 10s Rest) consisting of the following 4 exercises: – Dumbbell Split Squats (each round alternate forward leg) – High Knees (hold dumbbells up if you can, strive to get thighs parallel with the floor) – Dumbbell […]