Upper Body Strength
April 21, 2024 • WODWarmup: 1.5 Mile Jog
Barbell Bench Press 10x10
Pullups 10x10
DB Flys 3x12
One Arm DB Rows 3x12
**60-90 sec break between sets**
Cycling Legs For Days
April 19, 2024 • WOD4 Rounds of:
50 Air Squats
40 Walking Lunges
30 Lunge Jumps
20 Squat Jumps
1 min hollow
Shoulders & Arms Strength Day
April 18, 2024 • WODPutting a spin on a recent strength training article from BOXROX
Narrow Bench or Pushups 10x10
Incline DB Curls 10x6
Standing Lat Raises 3x10
Shoulder Press 3x10
**60-90 sec break between sets**
Shoulder Work
April 14, 2024 • WODSlow Shoulder Presses @ 50% Max
Overhead Kettlebell Holds
Shrugs
GHDs
Das Barbell
April 12, 2024 • WODComplete as many rounds in 20 mins of:
95 lb Hang Powercleans, 7 reps
95 lb Sumo Deadlift High-pull, 10 reps
Cindy or Mary
April 9, 2024 • WOD"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Sets of Fun
April 8, 2024 • WODComplete 3 rounds of each pair before moving on
Incline Bench / Front Lateral Raises
Close grip Bench Press / Barbell Curls
Curls / Tricep Extensions
Dumbbell Curls Burnouts
Endurance Hiking
April 7, 2024 • Grand Canyon HikeThe hike around the Grand Canyon's rim is 24 miles long
Lower Impact Hiking Training
Treadmill 75 Minutes Adjust your pace and incline throughout the alloted time.
Or venture outdoors if you are trail wealthy
Tabata Town
April 5, 2024 • WOD20 seconds work; 10 second break
8 rds per exercise
Assault Bike
GHD Situps
Kettlebell Deadlifts (70lbs)
Abmat Situps
Back Extensions
Air Squats
Upper Body Gym Time
April 4, 2024 • WODSlow Shoulder Presses @ 50% Max
Overhead Kettlebell Holds
Shrugs
Cycling Legs For Days
April 3, 2024 • WOD4 Rounds of:
50 Air Squats
40 Walking Lunges
30 Lunge Jumps
20 Squat Jumps
1 min hollow
