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WOD 7-29-2014

Warm up: 15 minutes on Bike


5x Deadlift – 115 lbs
8x LAT Pull – 77.5 lbs
8x Dumbbell Bench – 30 lbs

5x Deadlift – 135 lbs
8x LAT Pull – 97.5 lbs
8x Dumbbell Bench – 35 lbs

5x Deadlift – 135 lbs
8x LAT Pull – 97.5 lbs
8x Dumbbell Bench – 40 lbs

5x Deadlift – 135 lbs
8x LAT Pull – 97.5 lbs
8x Dumbbell Bench – 40 lbs

5x Deadlift – 135 lbs
8x LAT Pull – 97.5 lbs
8x Dumbbell Bench – 40 lbs


15x Leg Press – 250 lbs
10x Dumbbell Curl / Press – 20 lbs

15x Leg Press – 300 lbs
10x Dumbbell Curl / Press – 20 lbs

15x Leg Press – 300 lbs
10x Dumbbell Curl / Press – 20 lbs


Cool Down 10 minutes on Bike

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WOD 7-22-2014

Warm Up:

15 minutes on Bike


12x Bench Press – 65 lbs
12x LAT Pull – 85 lbs
10x Single Leg Press – 90 lbs

12x Bench Press – 75 lbs
12x LAT Pull – 85 lbs
10x Single Leg Press – 90 lbs

12x Bench Press – 85 lbs
12x LAT Pull – 85 lbs
10x Single Leg Press – 90 lbs


12x Single Arm Dumbbell Press – 20 lbs
12x Seated Row – 105 lbs
10x Split Squats
15x Kettle Bell Swing – 35 lbs

12x Single Arm Dumbbell Press – 20 lbs
12x Seated Row – 105 lbs
10x Split Squats
15x Kettle Bell Swing – 35 lbs

12x Single Arm Dumbbell Press – 20 lbs
12x Seated Row – 105 lbs
10x Split Squats
15x Kettle Bell Swing – 35 lbs

 

Special Thank to Coty for the help again today!

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WOD 7-18-2014

Warm Up:

Row 1000 meters (Easy Pace) (2:30 pace over 500 meters)


10x Kettle Bell Swings – 35 lbs
10x Slam Balls – 20 lbs
Row 150 meters (Hard Pace) (1:40 pace over 500 meters with air trap shut)

Rest 45 seconds and Repeat 5 Rounds


Cool Down:

Row 250 meters (Easy Pace) (2:30 pace over 500 meters)
12x Sit ups

Repeat 4 times

 

Special Thanks to Coty!

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WOD 7-17-2014

Warm up:

10 minute Treadmill


15x Back Squat – 55 lbs
15x Reverse Fly – 40 lbs
15x Arnold Press – 20 lbs

15x Back Squat – 65 lbs
15x Reverse Fly – 40 lbs
15x Arnold Press – 15 lbs

15x Back Squat – 75 lbs
15x Reverse Fly – 40 lbs
15x Arnold Press – 15 lbs


15x (each leg) Dumbbell Step up – Height 1
15x Military Press – 45 lbs (bar only)

15x (each leg) Dumbbell Step up – Height 1
15x Military Press – 45 lbs (bar only)

15x (each leg) Dumbbell Step up – Height 1
15x Military Press – 45 lbs (bar only)


Row 500 meters w/ 2 minute rest between. Repeat 3 times


Cool Down:

10 minute Treadmill

 

Special Thank to Coty!

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