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WOD 8-01-2016

10-minute treadmill warm up


1000 meter Row


12x – Bench Press – 65lbs
12x – LAT Pulldown – 72lbs
12x each arm – Dumbbell Curls – 15lbs

12x – Bench Press – 75lbs
12x – LAT Pulldown – 79.5lbs
12x each arm – Dumbbell Curls – 20lbs

12x – Bench Press – 80lbs
12x – LAT Pulldown – 79.5lbs
12x each arm – Dumbbell Curls – 20lbs


45 second Overhead Weight Lift – 45lbs plate
Rest 30 seconds
Repeat 4 times


15x Kettlebell Swings – 35lbs
Rest 1 minute
Repeat 4 times

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WOD 6-8-2015

Starting a 4 day a week workout program to strengthen my core and tone the body.

10 minute treadmill warm up


 

12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight


12x – Left Step ups – Small Box
12x – Right Step ups – Small Box
30 second wall sit hold

12x – Left Step ups – Small Box
12x – Right Step ups – Small Box
30 second wall sit hold

12x – Left Step ups – Small Box
12x – Right Step ups – Small Box
30 second wall sit hold

12x – Left Step ups – Small Box
12x – Right Step ups – Small Box
30 second wall sit hold

 

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Labor Day WOD 9-1-2014

Warm Up: 10 minute on Treadmill


30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs

30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs

30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs

30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs


12x LAT Pull down – 70 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 96 lbs

12x LAT Pull down – 90 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 96 lbs

12x LAT Pull down – 90 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 108 lbs

12x LAT Pull down – 90 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 108 lbs


12x Leg Press – 260 lbs
10x each leg Step Ups

12x Leg Press – 260 lbs
10x each leg Step Ups

12x Leg Press – 350 lbs
10x each leg Step Ups

12x Leg Press – 350 lbs
10x each leg Step Ups


Leg Press Extras

5x Leg Press – 400 lbs
5x Leg Press – 510 lbs
5x Leg Press – 560 lbs
5x Leg Press – 610 lbs


Cool Down 10 minute Bike

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WOD 8-16-2014

Warm up: 10 minutes on Bike


10x Dumbbell Bench – 20 lbs

12x LAT Pull – 90 lbs
12x Tricep Pulldown – 96 lbs
10x Reverse Fly – 50 lbs

10x Dumbbell Bench – 25 lbs
12x LAT Pull – 90 lbs
12x Tricep Pulldown – 96 lbs
10x Reverse Fly – 50 lbs

10x Dumbbell Bench – 30 lbs
12x LAT Pull – 90 lbs
12x Tricep Pulldown – 96 lbs
10x Reverse Fly – 60 lbs

10x Dumbbell Bench – 35 lbs
12x LAT Pull – 90 lbs
12x Tricep Pulldown – 96 lbs
10x Reverse Fly – 60 lbs


12x Leg Press – 230 lbs

10x Each Leg Step Ups – Low Box
10x Each Leg Leg Lunges – Body Weight

12x Leg Press – 230 lbs
10x Each Leg Step Ups – #2 Box
10x Each Leg Leg Lunges – Body Weight

12x Leg Press – 280 lbs
10x Each Leg Step Ups – #2 Box
10x Each Leg Leg Lunges – Body Weight

12x Leg Press – 280 lbs
10x Each Leg Step Ups – #2 Box
10x Each Leg Leg Lunges – Body Weight


Cool Down: 10 minutes on Treadmill

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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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