WOD
Saturday 04.11.2020
POSTED ON April 11, 2020
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Warm Up:
5 hips down push ups
10 mountain climbers
1min low dragon stretch L/R
1min standing quad stretch L/R
Complete 3 sets
WOD: (20min) “Tabata at the house”
:20 of work :10 of rest for 8 sets on each exercise
Tabata half burpee plate jump (perform half burpee jump to plate or object about 2in off ground)
Tabata Hollow Rocks
Tabata Glute Bridge (add weight if possible)
Tabata Bench Dips
Tabata Plank
Core Accessory:
:20/:20 side plank
8 yoga push ups
:30 down dog
20 alternating bird dogs
Complete 4 sets
WOD
Friday 04.11.2020
POSTED ON April 10, 2020
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Foundation:
A1.) Rear foot elevated single leg squat 5 sets of 8/8 @2121 tempo; rest :30/:60
A2.) Russian twists 5 sets of 20; rest :30
A3.) Deficit Push Ups 5 sets of 8-12 reps @2121; rest :30
WOD:
Limited Weight
10/10 single dumbbell thrusters (could also use a back pack)
15 burpees
4 rounds for time
RX (Level 1): 50/35
Intermediate (Level 2): 35/20
Beginner: 20/10
WOD
Thursday 04.09.2020
POSTED ON April 8, 2020
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Complete 5 sets of the core work.
10 hang dumbbell snatches 2
10/10 single arm dumbbell push press
8/8 single dumbbell front squats
10 handstand push ups or Piked Push ups
Intermediate (Level 2): 35/20
Beginner (Level 3): 20/10
WOD
Wednesday 04.08.2020
POSTED ON April 7, 2020
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30ft walking lunge with a twist
A1.) Prisoner Good Mornings or Light Weight Good Mornings
4 sets of 8-12 @3131; rest :45
A2.) Lateral Box Step Ups 4 sets of 8/8 (with weight if possible); rest :60
WOD
Tuesday 04.07.2020
POSTED ON April 6, 2020
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8 alternating cossack squats
**Today has the option to use equipment. See notes above for different variations you can do.**
WOD
Monday 04.06.2020
POSTED ON April 5, 2020
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Core Accessory: (12min) “Tabata” :20 of work :10 rest for 8 sets of each exercise
Side Planks (alternating sides you will get 4 sets on each)
WOD
Friday 04.03.2020
POSTED ON April 2, 2020
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First complete a 400m run then…
12 back pack loaded deadlifts
9 back pack loaded hang power cleans
6 back pack loaded push jerks
**Today everyone will peform this workout with the number of reps written. Take pictures/videos of yourself doing the workout with your load or the variation you choose. If you have two dumbbells do the workout with dumbbells, if you have a barbell do the workout as “DT” with the weight you have. Post loads and times to social media and the members group. #UpdogStyle**
1min bent knee hollow hold
WOD
Thursday 04.02.2020
POSTED ON April 1, 2020
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4 alternating push up shoulder tap
50 walking lunges in place
50 walking lunges in place
50 walking lunges in place
WOD
Wednesday 04.01.2021
POSTED ON March 31, 2020
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20 seal jumping jacks (can find by searching youtube.com)
8 alternating cossack squats
A. Every 1:30 for 12 total sets
1st 1:30 perform 8/8 goblet loaded bulgarian split squats 2nd 1:30 dumbbell/odd object single arm row 8/8
3rd 1:30 :45-:60 forearm plank weighted if possible
A. Every 1:30 for 12 sets
1st 1:30 10/10 bulgarian split squats
2nd 1:30 truck bed rows (find a truck bed, tree branch, garage door or build an area and perform rows like ring rows
3rd 1:30 :45-:60 forearm plank
WOD
Tuesday 03.31.2020
POSTED ON March 30, 2020
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Warm Up:
6:00 Clock:
20 Jumping Jacks
5 Inchworms
10 Bulgarian Split Squats (R/L)
No Equipment Workout:
Every 1:30 for 7:30 do:
15 Tuck Jumps
8 Handstand Push-ups
Scaling Options:
HSPU => Pike Push-ups => Hand Release Push-ups
3 things:
– Each round should take around 1 minute to complete. If it’s taking longer than that, this workout is going to get nasty fast. Consider scaling the reps back a bit.
– Fast transitions. Go directly from the tuck jumps into the HSPUs.
– HSPUs are meant to be unbroken. If you are a rock start at this movement, go with strict HSPU.
Dumbbell Workout:
5 rounds for time of:
Run, 200 m
20 Dumbbell Snatches, pick load
