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November 17, 2017: Dawg Squad workout of the day | Roanoke VA

Warm-up

2 Rounds

  • 10 Pushups
  • 15 Rows
  • 20 Situps

Strength 35min Cap

1¼  Barbell OH Press - 4x12

DB Bent Rows - 4x12

DB Bench Press - 4x12

Zottman Curls - 4x12

DB Tate Press - 4x12

Wall Ball Situps - 4x12

Conditioning 15min AMRAP

  • 5 Chinups
  • 15 CG Pushups
  • 10 DB Snatch (ea)
  • 5 HSPU
  • 15 Butterfly Situps
  • 10 DB Lateral Raises

Cooldown

  • Cobra Pose (1min)
  • Sink Stretch (1min)

 

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November 16, 2017: Dawg Squad workout of the day | Roanoke VA

warm-up:

3x

  • high knees
  • butt kicks
  • lunge walk
  • broad jump

november metcons

8min emom

  • odd min - 16 plate loaded oh step-ups
  • even min - 4 burpee box jumps

32min amrap

  • 1 lap plate sled push*
  • 4 wall walks
  • 2 laps run
  • 128 jump ropes

*increase by 1 lap ea round

yoga

  • warrior 1
  • warrior 2
  • rev warrior
  • lizard
  • angle
  • rev angle
  • ddog
  • updog

(both sides)

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon
  • ironcross / scorpion

 

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November 15, 2017: Dawg Squad workout of the day | Roanoke VA

2 Rounds

  • 10 Lunges
  • 15 Squats
  • 20 Situps

STRENGTH 35MIN CAP

1¼  Front Squat- 4x12

DB FR Lunges - 4x12

DB Hip Thrusts - 4x12

DB RDL- 4x12

DB SL Calf Raise - 4x12

BB Calf Raises - 4x12

CONDITIONING 15MIN AMRAP

5 Burpees

15 Box Jumps

10 KBS

5 Broad Jumps

15 Goblet Squats

10 Atomic Situps

COOLDOWN

  • Pigeon Pose (1min)
  • Lizard Stretch (1min)

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November 14, 2017: Dawg Squad workout of the day | Roanoke VA

warm-up:

1round

  • 10 push-ups
  • 10 trx rows
  • 10 squats

10min emom

  • odd min 3pt plank 30sec r / 30sec l
  • even min 15 push-ups

18min amrap

  • 20 oh lunge steps
  • 15 hollow rockers
  • 10 push-ups
  • 1 lap run*

*increase by 1 lap ea round

10min amrap

  • 30 sa kb swings r
  • 30 sa kb swings l
  • 20 sa kb push press r
  • 20 sa kb push press l
  • 10 wall walks
  • 10 kb sit-ups

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon
  • ironcross / scorpion

 

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November 13, 2017: Dawg Squad workout of the day | Roanoke VA

2 Rounds

  • 10 Pushups
  • 15 Rows
  • 20 Situps

STRENGTH 35MIN CAP

1¼  Barbell Bench Press - 4x12

BB RG Rows - 4x12

DB Shoulder Press - 4x12

BB Curls - 4x12

SA DB Kickbacks - 4x12

MB Situps - 4x12

CONDITIONING 15MIN AMRAP

5 Pullups

15 Pushups

10 Slam Balls

5 Burpees

15 Hanging Knee Raises

10 DB Clean & Press

COOLDOWN

  • Cobra Pose (1min)
  • Sink Stretch (1min)

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October 9, 2017: Dawg Squad workout of the day | Roanoke VA

warm-up:

3rounds

  • 5 sa kbs r
  • 5 sa kbs l
  • 5 pull-ups
  • 5 burpees

november metcons

5x

  • 1min row (max meters)
  • 30sec rest
  • 1min high plank
  • 30sec rest

3min clock/1min rest

5x

  • 1 bear crawl lap*
  • 1 lunge walk lap*
  • 10 push-ups
  • 10 kb sdl hp
  • 50 hollow rockers

finisher

1rft

500 jump ropes

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon
  • ironcross / scorpion

 

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November 8, 2017: Dawg Squad workout of the day | Roanoke VA

Warm-up

2 Rounds

  • 10 Lunges
  • 15 Squats
  • 20 Situps

Strength 35min Cap

1¼  Front Squat- 4x12

DB FR Lunges - 4x12

DB Hip Thrusts - 4x12

DB RDL- 4x12

DB SL Calf Raise - 4x12

BB Calf Raises - 4x12

Conditioning 15min AMRAP

5 Burpees

15 Box Jumps

10 KBS

5 Broad Jumps

15 Goblet Squats

10 Atomic Situps

Cooldown

  • Pigeon Pose (1min)
  • Lizard Stretch (1min)

 

 

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November 7, 2017: Dawg Squad workout of the day | Roanoke VA

warm-up:

3rounds

  • 20 hi-plank heel lift
  • 5 push-ups
  • 20 trx rows
  • 5 burpees

november metcons

12min emom

  • 12/10cal row*
  • 12 burpees

*increase by 1 each round

14min amrap

  • 140 jump ropes
  • 14 hammer strikes (ea)
  • 7 push-ups + 7 burpees

16min emom

  • min1 - kb front rack carry
  • min2 - 4 plate plyo push-ups* + 8 burpees
  • min3 - high plank
  • min 4 - 4 burpee box jumps*

*increase by 1 each round

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon
  • ironcross / scorpion

 

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November 6, 2017: Dawg Squad workout of the day | Roanoke VA

Warm-up:

2 Rounds

  • 10 Pushups
  • 15 Rows
  • 20 Situps

Strength 35min Cap

1¼  Barbell Bench Press - 4x12

BB RG Rows - 4x12

DB Shoulder Press - 4x12

BB Curls - 4x12

SA DB Kickbacks - 4x12

MB Situps - 4x12

Conditioning 15min AMRAP

5 Pullups

15 Pushups

10 Slam Balls

5 Burpees

15 Hanging Knee Raises

10 DB Clean & Press

Cooldown

  • Cobra Pose (1min)
  • Sink Stretch (1min)

 

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November 2, 2017: Dawg Squad workout of the day | Roanoke VA

warm-up:

5rounds

  • 5 pull-ups
  • 10 atomic sit-ups
  • 5 push-ups
  • 10 burpees

welcome to november

12min amrap

  • 3 wall walks
  • 12 push-ups
  • 21 kb swings (russian)

12min amrap

  • 3 pull-ups
  • 12 burpees
  • 21cal row

finisher

12min emom

  • min1 - 45sec jump rope
  • min2 - 5 db snatch + 5 db oh lunge steps (r arm/leg & l arm/leg)

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon
  • ironcross / scorpion

 

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October 31, 2017: Dawg Squad workout of the day | Roanoke VA

warm-up:

  • 10 atomic sit-ups
  • 31 hollow rockers
  • 17 push-ups

halloween workout

10min amrap

  • 1 full lap db oh carry
  • 1 full lap db fr carry
  • 1 full lap db farmers carry
  • 31 db power clean
  • 17 db press

 

10rounds

10 hspu

31 hanging knee raises

17 air squats

10min emom

  • 10 lunge steps + 31 jump ropes
  • 17 thrusters

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon
  • ironcross / scorpion

 

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October 28, 2017: Dawg Squad workout of the day | Roanoke VA

warm-up:

3rounds

  • 5 burpees
  • 10 atomic sit-ups
  • 15 butterfly sit-ups

1rft

  • 180 jump ropes (90 du’s)
  • 70 wall balls
  • 70 hammer strikes (35 ea)
  • 50 romanian dl (db or bb)
  • 50cal row
  • 50 oh squat (db or bb)
  • 40 pull-ups + 30 trx (30 mu’s + 40)
  • 60 leg raises + 10 butterfly sit-ups (50 t2b + 20)
  • 180 jump ropes (90 du’s)

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon
  • ironcross / scorpion

 

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October 27, 2017: Dawg Squad workout of the day | Roanoke VA

Warm-Up(5min)

2rounds

  • 10 squats
  • 10 pushups

STRENGTH WORK - 35min CAP

1A-BB Curls - 12,10,8,6,12*

1B-SA DB Skulls(ea)- 12,10,8,6,12*

 

2A-CG Bench Press - 12,10,8,6,12*

2B-Cross Hammers(ea) - 12,10,8,6,12*

 

3A-Seated DB Curls- 12,10,8,6,12*

3B-Seated DB OH Ext - 12,10,8,6,12*

Rest 2min before starting EMOM

12min EMOM

1- 10 Chin-ups

2- 20 CG Pushups

3- 40sec Low Plank

Mobility(5min)

Sink, OH Arm Stretch

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October 26, 2017: Dawg Squad workout of the day | Roanoke VA

warm-up:

5min emom

3 push-ups + 8 burpees (plus 1 each min)

8x (2min clock)

  • 15 slam balls
  • 75 jump ropes

5min amrap

  • 10 iron cross
  • 10 scorpion
  • 10 mtn climbers (stretch)

4x (6min clock)

  • 250/225m row
  • 1min high plank
  • 100 jump ropes
  • 1 lap (run)
  • 25 db clean & press

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon
  • ironcross / scorpion

 

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October 25, 2017: Dawg Squad workout of the day | Roanoke VA

Warm-Up(5min)

2rounds

  • 10 squats
  • 10 pushups

STRENGTH WORK - 35min  CAP

1A-DB Goblet Squats - 12,10,8,6,12*

1B-BB Upright Rows - 12,10,8,6,12*

 

2A-Standing DB  Press - 12,10,8,6,12*

2B-BB RDL - 12,10,8,6,12*

 

3A-DB Calf Raises - 12,10,8,6,12*

3B-DB ‘L” Raises (ea) - 12,10,8,6,12*

Rest 2min before starting EMOM

12min  EMOM

1- 10 Box Jumps

2- 15 KB SDLHP

3- 20 KB Swings

Mobility(5min)

Pigeon Pose, OH Distraction

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October 24, 2017: Dawg Squad workout of the day | Roanoke VA

warm-up:

3x

  • 10 burpees
  • 10 kb swings
  • 10 hollow rockers

6x (15min clock)

  • 1min row (am’cals’ap)
  • 1min kb carry (front rack)
  • 30sec transition

6x (15min clock)

  • 1min me push-ups
  • 1min me trx rows
  • 30sec transition

6x (12min clock)

  • 45sec me butterfly sit-ups
  • 15sec transition
  • 45sec me t2b / leg raises
  • 15sec transition

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon
  • ironcross / scorpion

 

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October 23, 2017: Dawg Squad workout of the day | Roanoke VA

Warm-Up(5min)

2 rounds

  • 10 pushups
  • 10 rows

STRENGTH WORK - 35min CAP

1A-BB WG Press - 12,10,8,6,12

1B-Pullups - 12,10,8,6,12

 

2A-BB RG Rows - 12,10,8,6,12

2B-DB NG Bench Press - 12,10,8,6,12

 

3A-DB SA  Rows - 12,10,8,6,12

3B-DB Supinated Flys - 12,10,8,6,12

Rest 2min before starting EMOM

12min EMOM

1- 10 Plank Rows (ea)

2- 20 HR Pushups

3- 40sec High Plank

Mobility(5min)

Thumbs Up/Down, Hang Stretch

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