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WOD 6-17-2015

20 minute Elliptical warm up


100x Jump Rope


12x Shoulder Shrugs – 20lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 25lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 25lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 25lbs
10x Dumbbell Press – 25lbs


15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs


12x Reverse Flys – 40lbs
10x LAT Pull down – 70lbs

12x Reverse Flys – 40lbs
10x LAT Pull down – 70lbs

12x Reverse Flys – 40lbs
10x LAT Pull down – 70lbs

12x Reverse Flys – 40lbs
10x LAT Pull down – 70lbs

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WOD 6-10-2015

10 minute Elliptical warm up


1000 meter Row


12x Shoulder Shrugs – 15lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 20lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 20lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 20lbs
10x Dumbbell Press – 25lbs


15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs


12x Reverse Flys – 30lbs

12x Reverse Flys – 40lbs

12x Reverse Flys – 40lbs

12x Reverse Flys – 40lbs


500 meter Row

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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 7-15-2014

10 minute Treadmill Warm-up


15x Leg Press – 230 lbs
15x Dumbbell Bench – 65 lbs
15x LAT Pull-down – 90 lbs

15x Leg Press – 280 lbs
15x Dumbbell Bench – 75 lbs
15x LAT Pull-down – 97.5 lbs

15x Leg Press – 280 lbs
15x Dumbbell Bench – 75 lbs
15x LAT Pull-down – 97.5 lbs


10x each Leg Lunges
12x Dumbbell Shoulder Press – 20 lbs
12x Seated Row – 90 lbs

10x each Leg Lunges
12x Dumbbell Shoulder Press – 25 lbs
12x Seated Row – 97.5 lbs

10x each Leg Lunges
12x  Dumbbell Shoulder Press – 25 lbs
12x Seated Row – 105 lbs


10 minute Treadmill Cool down

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WOD from 8-1-2012

10 minute Ellipitical


10 x Push-ups
10 x Lunges
10 x Squats

Repeat 4 times


10 x LAT Pull down – 90lbs
10 x Tricep Pull – 96lbs
10 x Seated Row – 110lbs
10 x LAT Pull down – 97.5lbs
10 x Tricep Pull – 110lbs
10 x Seated Row – 130lbs
10 x LAT Pull down – 105lbs
10 x Tricep Pull – 110lbs
10 x Seated Row – 137.5lbs
10 x LAT Pull down – 110lbs
10 x Tricep Pull – 110lbs
10 x Seated Row – 145lbs


10 x Incline Dumbbell Press – 30lbs
10 x Incline Dumbbell Press – 35lbs
10 x Incline Dumbbell Press – 40lbs
5 x Incline Dumbbell Press – 45lbs
5 x Incline Dumbbell Press – 50lbs


5 minute hard resistance Ellipitical