Skip to content

  • About
  • Workouts

Category: WOD

Workout of the Day.

October 19, 2021

Posted on October 19, 2021October 19, 2021 by Dan

SHOULDERS 3 Round Warmups 500m Row Burpees*5 TOES2 BAR*5 MAIN SET BARBELL OVERHEAD PRESS  10,8, 8, 7, 6  DUMBELL LATERALS 10, 8,8 DUMBELL SNATCH CLEANS 10,8, 8, 6  ARNOLD SHOULDER PRESS DUMBELL 12, 10, 8, 6

Continue Reading
Posted in WOD

October 17, 2021

Posted on October 17, 2021October 17, 2021 by Dan

1.) BARBELL SQUAT 10,8, 8, 6, 4 2.) TOE TAPS 50, 75, 100 3.) BANDED SQUATS 20, 20, 15  4) DUMBELL LUNGES 8, 6,6  5.) OVERHEAD SQUAT 8,8,6

Continue Reading
Posted in Uncategorized, WOD

Shoulder Hump Day

Posted on April 28, 2021April 28, 2021 by Dan

WarmUps (2 Rounds): 100 ToeTaps 50 Crunches 10 PushUps Main Set :  5 Rounds: Ring Pushups * 10 Arnold Dumbell Press * 10 Frog PushUps * 10 Barbell Clean & Jerk 5 * 8 Dumbell Roll Up / Shrug 3 * 10  

Continue Reading
Posted in Uncategorized, WOD

April 26, 2021 Legs

Posted on April 27, 2021April 27, 2021 by Dan

Pistols 5 * 10 Romanian Lunges 4 * 8 Barbell Squat w Pause 5 * 10 Dumbell Overhead Squat 3 * 5 Dumbell Thrusters 3 * 5  Warmups :  3 Rounds 25 Air Squats 25 Lunges 10 Jump Squat

Continue Reading
Posted in WOD

Saturday 3/20/2021

Posted on March 20, 2021March 20, 2021 by Dan

5 mile AM walk 10 Dumbell Snatches 10 Burpees 15 Dumbell Snatches 15 Burpees 20 Dumbell Snatches 20 Burpees  Pullups 5 * 6  (Row 1 min between sets – hard pull) Deadlifts 5 * 8 Dumbell Bicep Curl 3 * 15 Pendlay Row 4 * 10

Continue Reading
Posted in WOD

April 21, 2020

Posted on March 14, 2021March 14, 2021 by Dan

1/2 mi Warmup Shoulder Press Dumbell Seated 5*10 Push Ups 5*10 Dumbell Curls 5*10 Lateral Raises 5*10

Continue Reading
Posted in WOD

45 Min Tabata

Posted on March 14, 2021 by Dan

1 – Burpees 2 – Tricep Extension 3 – Dumbell Thrusters 4 – Toes 2 Bar 5 – Wall Balls 6 – Pistols 7 – Dumbell Curls

Continue Reading
Posted in WOD

TGI Frieday

Posted on March 14, 2021March 14, 2021 by Dan

15 min bike warmup Ring Back Rows warmup Dumbell Bench 4 * 15 Dumbell Row 4 * 15 400 meter run Barbell Deadlifts 5*10 Dumbell Curls 3*10

Continue Reading
Posted in WOD

Radar Love

Posted on March 14, 2021March 14, 2021 by Dan

400 Meter Warmup 9 Lateral Burpees 9 Deadlifts 12 Later Burpees 12 Deadlifts 15 Lateral Burpees 15 Deadlifts 1/2 mi run Reverse the above sets 15, 12, 9 yes it hurts 400 meter run

Continue Reading
Posted in WOD

05/15/2020

Posted on March 14, 2021March 14, 2021 by Dan

1/2 mi warmup 50 Toe Taps between every set Dumbell Power Clean 21, 19, 15 Dumbell Squat 21, 19, 15 Dumbell Bench Press 21,19,15 Burpees 21,19,15 Toes 2 Bar (2 failure)

Continue Reading
Posted in WOD

Posts navigation

1 2 Next
Dan Mearls 2021