Tag Archive

9/11 Challenge

Published on September 11, 2014 By Greg

9/11 Challenge 9 rounds  11 reps each – Burpee – RIP:60 45-Degree Row – Dumbbell or Kettlebell Lunges 5kg/12.5kg – Box Jumps – Dive Bomb Push Ups – Sumo Squats 12.5kg/20kg – Med Ball Slams – Dumbbell or Kettlebell Overhead Press 5kg/12.5kg – Kettlebell Swings 16k/20k Total – 891 reps This is #1 of the more »

WOD – SQUAD

Published on September 5, 2014 By Greg

WOD – SQUAD Warm-Up – Foam Roller and Active Warm Up Option 1 – Do all 6 exercises for time (example: 1 Min), rest, then repeat. Option 2 – 30 min TABATA – 20 sec Doing Exercise, 10 sec Rest – Do this 8 times, then switch to the next exercise. Level 0-3 Dumbbell Renegade more »

WOD – INGITER

Published on August 28, 2014 By Greg

WOD – INGITER   Warm-Up – Foam Roller and Active Warm Up Option 1 – Do all 6 exercises for time (example: 1 Min), rest, then repeat. Option 2 – 30 min TABATA – 20 sec Doing Exercise, 10 sec Rest – Do this 8 times, then switch to the next exercise. Level 0-3 TRX more »

WOD – MANPOWER

Published on August 21, 2014 By Greg

WOD – MANPOWER   Warm-Up – Foam Roller and Active Warm Up   Option 1 – Do all 6 exercises for time (example: 1 Min), rest, then repeat. Option 2 – 30 min TABATA – 20 sec Doing Exercise, 10 sec Rest – Do this 8 times, then switch to the next exercise.     Level 0-3 Dumbbell more »

WOD – HAZARD

Published on August 20, 2014 By Greg

WOD – HAZARD Warm-Up – Foam Roller and Active Warm Up Option 1 – Do all 6 exercises for time (example: 1 Min), rest, then repeat. Option 2 – 30 min TABATA – 20 sec Doing Exercise, 10 sec Rest – Do this 8 times, then switch to the next exercise. Level 0-3 Kettlebell Single more »

WOD – C4

Published on August 13, 2014 By Greg

  Warm-Up – Foam Roller and Active Warm Up Option 1 – Do all 6 exercises for time (example: 1 Min), rest, then repeat. Option 2 – 30 min TABATA – 20 sec Doing Exercise, 10 sec Rest – Do this 8 times, then switch to the next exercise.   Level 0-3 Strict Curl Alternating more »

WOD – Phantom

Published on August 8, 2014 By Greg

  Warm-Up – Foam Roller and Active Warm Up Option 1 – Do all 6 exercises for time (example: 1 Min), rest, then repeat. Option 2 – 30 min TABATA – 20 sec Doing Exercise, 10 sec Rest – Do this 8 times, then switch to the next exercise.   Level 0-3 Alternating Kettlebell Swing more »

WOD – FireBall

Published on August 7, 2014 By Greg

Warm-Up – Foam Roller and Active Warm Up   Option 1 – Do all 6 exercises for time (example: 1 Min), rest, then repeat. Option 2 – 30 min TABATA – 20 sec Doing Exercise, 10 sec Rest – Do this 8 times, then switch to the next exercise.     Level 0-3 – Warrior Workout 50 Yard more »

Today’s WOD – KBAR

Published on August 6, 2014 By Greg

  Warm-Up – Foam Roller and Active Warm Up   Option 1 – Do all 6 exercises for time (example: 1 Min), rest, then repeat. Option 2 – 30 min TABATA – 20 sec Doing Exercise, 10 sec Rest – Do this 8 times, then switch to the next exercise.   Level 0-3 – WARRIOR WORKOUT 50 Yard more »

Tuesday’s WOD – LINK

Published on August 4, 2014 By Greg

Warm-Up – Foam Roller and Active Warm Up Option 1 – Do all 6 exercises for time (example: 1 Min), rest, then repeat. Option 2 – 30 min TABATA – 20 sec Doing Exercise, 10 sec Rest – Do this 8 times, then switch to the next exercise. Level 0-3 Dumbbell Single Military Press Bowing more »