Upper Body Strength
October 29, 2024 • WODWarmup: 1.5 Mile Jog
Barbell Bench Press 10x10
Pullups 10x10
DB Flys 3x12
One Arm DB Rows 3x12
**60-90 sec break between sets**
Run & Cycle
October 28, 2024 • WODRun 3 Miles then
4 Rounds of:
50 Air Squats
40 Walking Lunges
30 Lunge Jumps
20 Squat Jumps
1 min hollow
Upper Body Strength
October 26, 2024 • WODWarmup: 1.5 Mile Jog
Barbell Bench Press 10x10
Pullups 10x10
DB Flys 3x12
One Arm DB Rows 3x12
**60-90 sec break between sets**
Cycling Legs For Days
October 25, 2024 • WOD4 Rounds of:
50 Air Squats
40 Walking Lunges
30 Lunge Jumps
20 Squat Jumps
1 min hollow
Shoulders & Arms Strength Day
October 24, 2024 • WODPutting a spin on a recent strength training article from BOXROX
Narrow Bench or Pushups 10x10
Incline DB Curls 10x6
Standing Lat Raises 3x10
Shoulder Press 3x10
**60-90 sec break between sets**
Upper Body Strength
October 21, 2024 • WODWarmup: 1.5 Mile Jog
Barbell Bench Press 10x10
Pullups 10x10
DB Flys 3x12
One Arm DB Rows 3x12
**60-90 sec break between sets**
Cycling Legs For Days
October 19, 2024 • WOD4 Rounds of:
50 Air Squats
40 Walking Lunges
30 Lunge Jumps
20 Squat Jumps
1 min hollow
Shoulders & Arms Strength Day
October 18, 2024 • WODPutting a spin on a recent strength training article from BOXROX
Narrow Bench or Pushups 10x10
Incline DB Curls 10x6
Standing Lat Raises 3x10
Shoulder Press 3x10
**60-90 sec break between sets**
Shoulder Work
October 14, 2024 • WODSlow Shoulder Presses @ 50% Max
Overhead Kettlebell Holds
Shrugs
GHDs
4-PEAT: Cycling Legs For Days
October 13, 2024 • WOD4 Rounds of:
50 Air Squats
40 Walking Lunges
30 Lunge Jumps
20 Squat Jumps
1 min hollow
Upper Body Strength
October 12, 2024 • WODWarmup: 1.5 Mile Jog
Barbell Bench Press 10x10
Pullups 10x10
DB Flys 3x12
One Arm DB Rows 3x12
**60-90 sec break between sets**
Shoulders & Arms Strength Day
October 9, 2024 • WODPutting a spin on a recent strength training article from BOXROX
Narrow Bench or Pushups 10x10
Incline DB Curls 10x6
Standing Lat Raises 3x10
Shoulder Press 3x10
**60-90 sec break between sets**
3-PEAT: Cycling Legs For Days
October 8, 2024 • WOD4 Rounds of:
50 Air Squats
40 Walking Lunges
30 Lunge Jumps
20 Squat Jumps
1 min hollow
Upper Body Strength
October 7, 2024 • WODBarbell Bench Press 10x10
Pullups 10x10
DB Flys 3x12
One Arm DB Rows 3x12
**60-90 sec break between sets**
Tabata Town
October 4, 2024 • WOD20 seconds work; 10 second break
8 rds per exercise
Pullup
GHD Situp
Pushup
Toe to Bar
Ring Dips
Dumbell Curls
GHD Situp
Pullup
Cycling Legs For Days
October 2, 2024 • WOD4 Rounds of:
50 Air Squats
40 Walking Lunges
30 Lunge Jumps
20 Squat Jumps
1 min hollow
