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 […]

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’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 […]