WOD – Upper Body Tabata

December 23, 2013 by WODs Comments

This Tabata variation will be 8 rounds (20s Work, 10s Rest) consisting of the following 4 exercises: – Pushups with Dumbbell Row – Dips on Bench – Hand Release Push ups – Dumbbell Tricep Extensions on Bench Time Needed: 16 minutes Equipment Needed: Dumbbells, Bench […]

WOD – Cardio 117 – Cycle of Viciousness

December 21, 2013 by WODs Comments

- 10 Deadlifts – 10 Burpees – 20 Lunges – 20 Burpees – 30 Squat to Rows – 30 Burpees – 40 Push Presses – 40 Burpees – 50 Situps – 50 Burpees Time Needed: ~5-10 minutes Equipment Needed: Barbell, Dumbbells Focus Areas: Total Body […]

WOD – Abs 120 – One to Five Hundred

December 19, 2013 by WODs Comments

Each round is 100 reps, scale based on your fitness level (1 to 5 rounds) – 20 Situps – 20 Leg Raises – 20 V-ups – 20 Reverse Crunches – 20 Doubletap Bicycle Kicks Time Needed: 10-15 minutes Equipment Needed: None Focus Areas: Rectus Abdominis, […]

WOD – Kettlebell 110 – Pood What?

December 18, 2013 by WODs Comments

21-15-9 – Kettlebell Swings – Kettlebell Squat to Row – Hand Release Pushups – Kettlebell Squat to Press Time Needed: ~20-25 minutes Equipment Needed: Kettlebell Focus Areas: Latissimus Dorsi, Anterior Deltoids, Trapezius, Rhomboid, Torso, Quads, Pectorals Additional Info: 21-15-9 means perform 21 reps of each […]

WOD – Tabata 127

December 17, 2013 by WODs Comments

This Tabata variation will be 8 rounds consisting of the following 4 exercises: – Dips on Bench – Box Jumps – Plyo Pushups – Burpees Time Needed: 16 minutes Equipment Needed: Box, bench Focus Areas: Pectorals, Deltoids, Triceps, Quadriceps Additional Info: Tabata is a highly […]

WOD – Upper Body 103 – Shoulders and Back

December 16, 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, […]

REST DAY

December 15, 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 – Interval 119 – Hold the Line

December 14, 2013 by WODs Comments

30 second High plank 30 seconds of Push ups 30 second Low plank 30 seconds of Push ups 30 second Squat Hold 30 seconds Air Squats (Bodyweight) 30 second Squat Hold 30 seconds Jumping Squats (Bodyweight) Run for 2 minutes Rest 1 minute 20 second […]

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

December 13, 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 – Abs 104 – Medicine Ball Ab Circuit

December 12, 2013 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