Category Archives: WOD

Core on Sunday

3 Rounds:
12 – Walk out planks
12 – Star sit-ups (both sides count as one)
12 – Windshield Wipers (both sides count as one)
30 seconds rest  0 – Thread the needle side planks –
10 – Knees to elbows in plank position (both sides count as one)
10 – Thread the needle (each side)
5 – guard rotations (each direction)

Grunt 5

Run 1/2 mile for warm up

21-15-9
– Kettle Bell Swings
– Rope Pulls
– Wall Balls
– Battle Ropes
– TRX Spider Mans

ABSolutely v2

60 Seconds – Walk out planks
Trifecta Vups – Left leg, right leg, center
Hanging toes to bar oblique rotations – 30 seconds each side
Scissors 60 seconds
Thread the needle side planks – 30 seconds each side
Knees slide tucks – 30 seconds each side

Chest N’ Gunz

Bench Press 3 sets / 10 reps
Peck Decs 3 sets / 10 reps
Barbell Curls 1 set / 10-12 reps = as heavy as you can
Bicep hangs 40 sec/10 sec rest, 30/30, 20/40
Barbell Curls 1 set / as many reps as possible = half the first weight you did
Arm Drags into Curl “Athlean” 2 sets / 10-12 reps

Gnawly!

2 Rounds

Run half mile
20 Back Extensions
20 Ab Coaster = 10-10-10 / 10-10-10
20 Knees to elbows = Explode up
20 Wall Balls = As high as you can throw them
20 Rope pulls = Each left side is a 1 count

Muffin Top Killer

Run 1 mile 
2 rounds
– 30 seconds each side – Figure 8’s
– 10 EACH side planks with pilates twist
– 30 Sec – Starfish Situps
– 10 EACH side – Side Plank touching toes using top leg
– 30 sec – sliding knees to chest in push up position (use weight, towel or something that can slide) TRX is also ok
– 30 sec each side – Guard Rocks

Brochacho

nacholibre

3 rounds
Run .33mile @ 3 incline
10 Knees to elbow
10 Wall Balls
10 Australian Pull Ups or TRX Pull Ups
30 seconds Battle Ropes

Sund Ay

Sunday

Run 1 mile
– 2 sets of assisted pull ups
– 2 sets of hammer press
– 2 sets of tricep push downs
– 2 sets of curls
– 2 sets of bosu ball sit ups
– 2 sets of cable bosu situps

Lucky Sharms

WWE-Superstar-Hornswoggle
Reverse Hammer Press – 4 sets / 10 reps Tempo = 201
Reverse Butterfly – 3 sets / 10 reps = 402
Shrugs (face backwards) – 2 sets / 10 reps = hold 1 sec at top
Side Lateral “Athlean” – 2 sets / till failure
French curls “Athlean” – 2 sets / 8 reps