Categories
Homebrew WODs

2016.10.17 – Chest Extravaganza!

This is a quick, 30-45 minute workout. Move thru these fast and you’ll leave with a good pump.

  • Bench Press: 5x 6 Reps (135, 155, 175, 195, 205)
  • Dumbbell Incline Press: 5x 8 Reps – (35, 45, 55, 65, 70)
  • Dip Super Set:
    • Matador Dips: 4x 8 Reps
    • Ring Dips: 4x 6 Reps
Categories
Homebrew WODs

2016.10.05 – More Shoulders

This entire workout is supposed to be slow, steady, and methodical. Work those stabilizers. Trust the lower weight; it will suck.
  • Tempo – Seated DB Shoulder Press: 5×5, 2 second hold @ top, 5 sec hold @ bottom (45#)
  • Tempo – DB Front Raises: 3×5, 5 second hold @ top (10#)
  • Tempo – DB Side Raises: 3×5, 5 second hold @ top (10#)
  • Barbell High Pulls: 3×8(70#)
  • Sots Press: 3×5 (55#)
  • Strict Pull-Ups: 4×6
Categories
Homebrew WODs

2016.10.03 – Swoll

  • Bench Press – 8 Reps (135, 155, 175, 185, 205)
  • Close-Grip Bench Press – 10 Reps (95, 115, 135)
  • Dumbbell Curls – 10 Reps (15, 20, 25, 30, 35, 25, 15)
  • Dumbbell Triceps Extension – 10 Reps (30, 40, 50, 60, 70)
  • Superset
    • Close-Grip Overhand Curl – 10 Reps @ 45
    • Close-Grip Hammer Curl – 10 Reps @ 45
Categories
Homebrew WODs

2016.09.26 – Shoulders

  • Standing Arnold Presses – 7×10 (35-40-45-45-40-35-30)
  • Dumbbell Front Raises – 5×10
  • Dumbbell Side Raises – 5×10
  • Strict Pull-Ups – 5×10
  • Klokov Press – 5×10
Categories
Homebrew WODs

2016.09.19 – Back Blaster

Strength

  • Pendlay Rows – 5x Max Reps, Stopping at 10 (55-75-95-125-125)
  • Bent Over Dumbbell Rows – 5×10, (50-55-60-65-70)
  • Reverse Back Cable Flies – 5×10
  • Lat Pull-Downs – 5×10
  • Eccentric (Negative) Lat Pull-Downs – 5×10, Lighter weight than above, 5-count
Categories
Homebrew WODs

2016.09.14 – Bruh

Strength

  • Dumbbell Bench Press – 5x Max Reps, Stopping at 10 (40-50-60-70-70)
  • Incline Bench Press – 5x Max Reps, Stopping at 10 (95-115-135-155-135)
  • Dumbbell Curls – 5x Max Reps, Stopping at 10 (20-25-30-30-30)
  • Dumbbell Hammer Curls – 5x Max Reps, Stopping at 10 (20-25-30-30-30)
  • Wide Grip 7-7-7’s3 Sets (35-40-45)
Categories
Homebrew WODs

2016.09.07 – Jello Legs

Accessory:

This should take at least an hour. Don’t stand around – keep moving, but don’t rush thru and be sloppy.

  • 5x Back Squats (8-10 Reps, building weight, last set should be struggle)
  • 4x Pause Back Squats (5 Reps, building weight, 2 second pause below parallel, explode up, should be lighter weight than squats above)
  • 4x Leg Press (10 reps, building weight, should burn)
  • 4x Leg Curls (10 reps, building weight, should burn)
  • 4x Leg Extensions (10 reps, building weight, 4 second lowering, explosive lift, hold 1 second)

Metcon:

4 Rounds, NOT for time:

  • 25 ft Overhead Walking Lunge (25# Plate, roughly 8-10 paces, active shoulders!)
  • 15 Ground-to-Overhead (25# Plate)
  • 15 Sit-Ups
  • 25 ft Overhead Walking Lunge (25# Plate, roughly 8-10 paces, active shoulders!)
  • 10 Push-Ups (try to do as many normal, no snaking, work on hand placement to work different muscle groups in chest)
  • 15 Sit-Ups

Conditioning:

3 Rounds, for time:

  • 15 Unbroken Kettle Bell Swings (53# / 35#)
  • 10 Dumbbell Step-Ups (30# @ 24″ / 15# @ 20″)
Categories
Homebrew WODs

2016.09.06 – Shoulder Blaster

Accessory:

  • 3×10 Dumbbell Side Raises (10#)
  • 3×10 Dumbbell Front Raises (15#)
  • 4×10 Seated Dumbbell Shoulder Presses (20-30-40-45#)
  • 6×10 Strict Pull-Ups (bodyweight, 6-10 reps, to failure, absolutely no kip)
  • 5×10 Reverse Cable Crossover (30-40#, 8-10 reps, try to keep weight even in feet, don’t lean back)

Metcon:

Long Annie
3 Rounds, NOT for time (sit-ups will slow you down, take your time and save your back)

  • 50 Double Unders
  • 50 Incline Sit-Ups

Conditioning:

Rowling
5 Frames @ 150 meters

  • Every meter over/under 150, add up and do 2x Burpee penalty