WOD – Upper Body 167

December 11, 2013 by WODs Comments

4 x 8 Reps Incline Bench Press ^Super Set with 10 reps of Narrow Arm Push Ups 4 x 8 Reps Bent Over Rows ^Super Set with 10 reps of Dumbbell Tricep Extentions 4 x 8 Bicep Curls ^Super Set with 10 reps Dumbell Shoulder […]

WOD – Lower Body 166

December 10, 2013 by WODs Comments

3 Rounds – 20 Dumbbell Lunges (10 each leg) – 20 Box jumps – 20 Dumbbell Squats – 20 Dumbbell Deadlifts – 20 Dumbbell Calf Raises (each round alternate feet direction: forward, outward, inward) Time Needed: ~25-35 minutes Equipment Needed: Box, Dumbbells Focus Areas: Quadriceps, […]

WOD – Full Body Circuit 165

December 9, 2013 by WODs Comments

5 Rounds (5 minutes) – 30 seconds Squat Jumps with Dumbbells – 30 Burpees with Dumbbells (keep dumbbells at sides for the jump) 5 Rounds (5 minutes) – 30 seconds Pushups with Dumbbell Rows – 30 seconds Dumbbell Floor Presses 5 Rounds (5 minutes) – […]

WOD – Cardio 109 – Burpee Pyramid

December 7, 2013 by WODs Comments

100 Burpees Suggested format, perform X reps each set and rest 20-30 seconds between each set. 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Time Needed: ~10-30 minutes Equipment Needed: None Focus Areas: Full Body Cardio

WOD – Upper Body 164 – Push, Push, Pull, Pull

December 6, 2013 by WODs Comments

Upper Body 164 – Push, Push, Pull, Pull 4 x 8 Bench Press ^ Super Set with 10 Push ups 4 x 8 Bent over Rows ^ Super Set with 10 Bodyweight Rows (Supine Pull Ups) 4 x 8 Tricep Extensions ^ Super Set with […]

WOD – Tabata Full Body Medball 163

December 5, 2013 by WODs Comments

This Tabata variation will be 8 rounds consisting of the following 4 exercises: – MedBall Slams – MedBall V-Ups – MedBall Squat to Press (or Wall Balls) – MedBall Russian Twists Time Needed: 16 minutes Equipment Needed: MedBall Focus Areas: Cardio, gluteus maximus, hamstrings, quadriceps, […]

WOD – Abs 134

December 4, 2013 by WODs Comments

Complete 2 rounds of the following 25 V-Ups 25 Russian Twists (each side) 25 Oblique Taps (each side) 25 Leg Raises 25 Reverse Crunches 25 Scissor Kicks 25 Bicycle Kicks 25 Full Body Crunches Time Needed: ~10-20 minutes Equipment Needed: None Focus Areas: Rectus Abdominis, […]

WOD – Legs 162

December 3, 2013 by WODs Comments

Complete 3 rounds of the following 10 One legged RDL’s with dumbbells (each leg) 20 Box Jumps 30 Walking Lunges 40 Bodyweight Air Squats Time Needed: ~20-40 minutes Equipment Needed: Dumbbells, Box Focus Areas: Quadriceps, Gluteus Maximus, Hamstrings

WOD – Five Hundred Rep Promise

December 2, 2013 by WODs Comments

Five Hundred Rep Promise – Get ready, this is going to take a while, and won’t require anything but your full dedication. For those you that stuffed your bellies, this is going to hurt. For those of you that didn’t, well, you have an advantage, […]

REST DAY

November 24, 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 […]