Category Archives: Weight Training

WOD #9

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The focus today was mainly shoulders. So we did the following for 6 rounds each. 20 seconds per round, and resting 20 seconds after the 2nd round of the 4th exercise.

1. Push Press: 2 – 25 lb plates on Olympic Barbell
2. Up and Outs: standard Olympic Barbell ( what to do: we do a press, and then we do a push out from chest, fast movement)
3. Ropes – sideways
4. Ropes – Double power slam

After perform a pullup underneath bar using underhand grip. Tabata style for 4 mins. 20 seconds on, 20 seconds off.

The last little bit is a Ab workout for 20 seconds each.

1. Mountain climber rotation
2. Regular mountain climber
3. Leg raise ( left, right, and center )
4. Crunches with knees bent 90 degrees

rest 10 seconds and repeat for 3 more rounds.
Another quick little WOD to burn some calories and work on your shoulders. Enjoy!

WOD #8

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Todays WOD is more of a cardio workout.

1. Battle ropes, alternating hands.
2. Weighted burpees.

Do this with a partner if you can or you can time out.
If you do it with a partner, the burpees exerciser sets the pace.

12 burpees then switch. For 10 rounds.
If you are doing if for time, then 20 seconds each and switch. Do this for 10 rounds as well.

Agility and speed.
We performed laterals over cones.
Do this for 4-8 mins non-stop taking turns. 20 seconds on, then switching right away, or resting for 20 seconds.

3 rounds of medicine ball drop from bench to partner, and partner pushes ball straight back up. about 10 – 20 reps.

Finish with some Abs:
1. Double crunches
2. reverse crunches
3. Plank on Swiss ball with forearms on ball.

do this for 20 seconds per ab exercise, and 3 rounds no rest.
You should feel a burn, or you are doing it wrong. Have fun and give it a go!

Wod #7

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Here is a simple and fast paced WOD that should take about 30 mins.

1. Decline Pushup
2. 1 leg lunge on bench with weights (we used 25 lbs per side)
3. Reverse curl with resistance band
4. Weighted jump squats

30 seconds each, 6 rounds total no rest

Tabata
Equalizer – Pull up

4 mins total ( A tabata is 20 seconds on then 10 seconds rest and repeat )

Finish with an Ab workout
Resistance band partner crunches. 1 holds the band in plank position, and the other does crunches with knees in air.

30 seconds each for 3 rounds no rest.

Quick and easy. Should be a blast, now go give it a try!

WOD #6

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Pullup – is usually considered as palms being pronated ( this means that the palms are facing away from your face as you grab the bar.

Chinup – is usually considered as palms being supinated ( this means that the palms are facing your face as you grab the bar.

Try this workout:
10 pullups widegrip
10 chinups widegrip
10 pullups closegrip
10 chinups closegrip

6 Heavy – Good Morning Bends with a barbell.

Do that for 3-4 rounds as fast as you can.

Finish with a some ab exercises.
50 double knee tucks
50 weighted crunches
25 barbell rollouts
50 mountain climbers with rotation
50 weighted russian twists
75 bicycles

WOD #5

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Olympic Barbell and 2 – 25lb plates

a)
20 – Push and Press
20 – Bent over Rows
20 – Pushups on Bar

15 minutes time or 5 rounds as quick as possible

b)
45 seconds resistance band ab crunch on swiss ball
45 second tornado ball side slam over head

rest 20 seconds 3 rounds

Give this workout a try.