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September 22, 2017: Dawg Squad workout of the day | Roanoke VA

Warm-Up(8min)

3 rounds

  • 10 RG Rows
  • 10 situps

STRENGTH WORK - 30min CAP

Pull-ups - 2 x 8, 1 x 6-4-2 (RP)

DB SA Rows - 2 x 10, 1 x 8-10-12 (DS)

BB Rows - 2 x 8, 1 x 6-4-2 (RP)

DB Pullovers - 2 x 10, 1 x 8-10-12( DS)

BB Curls - 2 x 8, 1 x 6-4-2 (RP)

DB Curls(Twist) - 2 x 10, 1 x 8-10-12 (DS)

Rest 2min before starting EMOM

15min EMOM

1- 10 DB Reverse Flys

2- 20 Double Hammer Curls

3- 30sec Superman Hold

Mobility(5min)

OH Distraction, Sink

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September 21, 2017: Dawg Squad workout of the day | Roanoke VA

warm-up:

2rounds

  • 20 lunge steps
  • 20 push-ups
  • 20 trx rows

thursday mashup

mins 0-9 -

9min e3mom

  • 400m run
  • 10 push-ups

1min rest - mins 10-19

9min amrap

  • 9 sb fr squat
  • 9 sb air wall balls
  • 9 sb burpee csp
  • 9 slam balls

2min rest - mins 21-30

9min amrap

max effort row for cals

 

2min rest - mins 32-41

9min amrap

  • ½  core crawl lap
  • 1 lap
  • 5 hspu

1min rest - mins 42-45

3min amrap

burpee box jumps

mobility

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

 

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September 20, 2017: Dawg Squad workout of the day | Roanoke VA

Warm-Up(8min) -

3 rounds

  • 10 squats
  • 10 situps

STRENGTH WORK - 30min CAP

DB Goblet Squats - 2 x 8, 1 x 6-4-2 (RP)

DB Situps - 2 x 10, 1 x 8-10-12( DS)

DB RDL - 2 x 8, 1 x 6-4-2 (RP)

DB Bench V-up - 2 x 10, 1 x 8-10-12 (DS)

BB Calf Raises - 2 x 8, 1 x 6-4-2 (RP)

DB Russian Twist - 2 x 10, 1 x 8-10-12 (DS)

Rest 2min before starting EMOM

15min EMOM

1- 10 Box Jumps

2- 20 Walking Lunges (10 each)

3- 30 Plank Jacks

Mobility(5min) -

Pigeon, Lizard

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September 19, 2017: Dawg Squad workout of the day | Roanoke VA

warm-up:

3rounds

  • 10 squats
  • 10 push-ups
  • 10 sit-ups

tuesday mashup

mins 0-5

5min emom

  • min1 - 8 burpees
  • min2 - 9 burpees, and ...

1min rest - mins 6-16

10min amrap

  • 100 jump ropes
  • 5 box jumps
  • 10 push-ups

2min rest - mins 18-30

12min amrap

  • 8 db oh lunge walks (ea)
  • 8 db power cleans
  • 8 pull-ups

2min rest - mins 32-40

8min amrap

  • 1 bear crawl lap
  • 2 laps
  • 3 wall walks

1min rest - mins 41-45

4min amrap

atomic sit-ups

mobility

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

 

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September 18, 2017: Dawg Squad workout of the day | Roanoke VA

Warm-Up(8min) -

3 rounds

  • 10 pushups
  • 10 situps

STRENGTH WORK - 30min CAP

DB Bench Press - 2 x 8, 1 x 6-4-2 (RP)

Lateral Raises - 2 x 10, 1 x 8-10-12 (DS)

DB OH Press - 2 x 8, 1 x 6-4-2 (RP)

DB Chest Fly - 2 x 10, 1 x 8-10-12 (DS)

FL CG BB Press - 2 x 8, 1 x 6-4-2 (RP)

DB Skulls - 2 x 10, 1 x 8-10-12 (DS)

 

Rest 2min before starting EMOM

15min EMOM

1- 10 Burpees

2- 20 Walking Planks (10 each)

3- 30 KB Swings

Mobility(5min)

  • Thumbs Up/Down
  • OH Arm Stretch

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

Warm-Up(8min)

3 rounds

  • 10 RG Rows
  • 10 situps

STRENGTH WORK - 30min CAP

Pull-ups - 2 x 8, 1 x 6-4-2 (RP)

DB SA Rows - 2 x 10, 1 x 8-10-12 (DS)

BB Rows - 2 x 8, 1 x 6-4-2 (RP)

DB Pullovers - 2 x 10, 1 x 8-10-12( DS)

BB Curls - 2 x 8, 1 x 6-4-2 (RP)

DB Curls(Twist) - 2 x 10, 1 x 8-10-12 (DS)

Rest 2min before starting EMOM

15min EMOM

1- 10 DB Reverse Flys

2- 20 Double Hammer Curls

3- 30sec Superman Hold

Mobility(5min)

OH Distraction, Sink

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

warm-up:

partner (1:1 work to rest)

row (2.00 / 2.10)

  • 250/200
  • 350/300
  • 500/450
  • 600/550
  • 750/700
  • 800/750 (1.55/2.05)

5rounds 4min clock

  • 12 db thrusters
  • 9 slam balls
  • 6 man makers*
  • 3 wall walks
  • 2 burpees
  • 1 bear crawl

‘durante core’

10min amrap

  • 10 hollow rockers
  • 10 v-ups
  • 10 tuck ups
  • 10sec hollow hold

mobility

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

 

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

Warm-Up(8min) -

3 rounds

  • 10 squats
  • 10 situps

STRENGTH WORK - 30min CAP

DB Goblet Squats - 2 x 8, 1 x 6-4-2 (RP)

DB Situps - 2 x 10, 1 x 8-10-12( DS)

DB RDL - 2 x 8, 1 x 6-4-2 (RP)

DB Bench V-up - 2 x 10, 1 x 8-10-12 (DS)

BB Calf Raises - 2 x 8, 1 x 6-4-2 (RP)

DB Russian Twist - 2 x 10, 1 x 8-10-12 (DS)

Rest 2min before starting EMOM

15min EMOM

1- 10 Box Jumps

2- 20 Walking Lunges (10 each)

3- 30 Plank Jacks

Mobility(5min) -

Pigeon, Lizard

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September 12, 2017: Dawg Squad workout of the day | Roanoke VA

warm-up:

3rounds

  • 1 bear crawl lap
  • 1min high plank
  • 20 trx rows

20min e5mom

  • 3 push-ups + 15 kb sdl hp*
  • 6 push-ups + 12 kb sdl hp
  • 9 push-ups + 9 kb sdl hp
  • 12 push-ups + 6 kb sdl hp
  • 15 push-ups + 3 kb sdl hp

*kb sdl hp - kettlebell sumo deadlift high pull

5rounds on 4min clock

  • 12 db sl dl* (ea)
  • 12 burpees (over kb)
  • 12 db sa squat clean (ea)

*db sl dl - dumbbell single leg deadlift

mobility

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

 

Comment

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September 11, 2017: Dawg Squad workout of the day | Roanoke VA

Warm-Up(8min) -

3 rounds

  • 10 pushups
  • 10 situps

STRENGTH WORK - 30min CAP

DB Bench Press - 2 x 8, 1 x 6-4-2 (RP)

Lateral Raises - 2 x 10, 1 x 8-10-12 (DS)

DB OH Press - 2 x 8, 1 x 6-4-2 (RP)

DB Chest Fly - 2 x 10, 1 x 8-10-12 (DS)

FL CG BB Press - 2 x 8, 1 x 6-4-2 (RP)

DB Skulls - 2 x 10, 1 x 8-10-12 (DS)

 

Rest 2min before starting EMOM

15min EMOM

1- 10 Burpees

2- 20 Walking Planks (10 each)

3- 30 KB Swings

Mobility(5min)

  • Thumbs Up/Down
  • OH Arm Stretch

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

Warm-Up(8min)

3 rounds

  • 10 RG Rows
  • 10 situps

STRENGTH WORK - 30min CAP

Pull-ups - 2 x 8, 1 x 6-4-2 (RP)

DB SA Rows - 2 x 10, 1 x 8-10-12 (DS)

BB Rows - 2 x 8, 1 x 6-4-2 (RP)

DB Pullovers - 2 x 10, 1 x 8-10-12( DS)

BB Curls - 2 x 8, 1 x 6-4-2 (RP)

DB Curls(Twist) - 2 x 10, 1 x 8-10-12 (DS)

Rest 2min before starting EMOM

15min EMOM

1- 10 DB Reverse Flys

2- 20 Double Hammer Curls

3- 30sec Superman Hold

Mobility(5min)

OH Distraction, Sink

 

Comment

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

warm-up:

5round

  • 5 push-ups
  • 10 air squats
  • 15 trx rows

8min amrap

  • 75 dbl rope slams
  • 15 butterfly sit-ups

1min transition

8min amrap

  • 75 battle ropes (ea)
  • 15 hollow rockers

18min amrap

  • 18cal row*
  • 9 burpees*
  • 18 lunge steps (ea)*

*increase by 2/1/2 rep per round until 18mins is up

mobility

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

 

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

Warm-Up(8min) -

3 rounds

  • 10 squats
  • 10 situps

STRENGTH WORK - 30min CAP

DB Goblet Squats - 2 x 8, 1 x 6-4-2 (RP)

DB Situps - 2 x 10, 1 x 8-10-12( DS)

DB RDL - 2 x 8, 1 x 6-4-2 (RP)

DB Bench V-up - 2 x 10, 1 x 8-10-12 (DS)

BB Calf Raises - 2 x 8, 1 x 6-4-2 (RP)

DB Russian Twist - 2 x 10, 1 x 8-10-12 (DS)

Rest 2min before starting EMOM

15min EMOM

1- 10 Box Jumps

2- 20 Walking Lunges (10 each)

3- 30 Plank Jacks

Mobility(5min) -

Pigeon, Lizard

Comment

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September 5, 2017: Dawg Squad workout of the day | Roanoke VA

warm-up:

5round

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

5min amrap

  • 75 jump ropes
  • 15 db clean & press

5min amrap

  • 1 lap (run)
  • 5 burpees

5min amrap

  • 75 jumps ropes
  • 10 sa kb swings (ea)

20min amrap

  • 15 slam balls*
  • 5 t2b*
  • 10 box jumpes*

*increase all by 1 rep per round until 20mins is up

mobility

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

Comment

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September 4, 2017: Dawg Squad workout of the day | Roanoke VA

Warm-Up(8min) -

3 rounds

  • 10 pushups
  • 10 situps

STRENGTH WORK - 30min CAP

DB Bench Press - 2 x 8, 1 x 6-4-2 (RP)

Lateral Raises - 2 x 10, 1 x 8-10-12 (DS)

DB OH Press - 2 x 8, 1 x 6-4-2 (RP)

DB Chest Fly - 2 x 10, 1 x 8-10-12 (DS)

FL CG BB Press - 2 x 8, 1 x 6-4-2 (RP)

DB Skulls - 2 x 10, 1 x 8-10-12 (DS)

 

Rest 2min before starting EMOM

15min EMOM

1- 10 Burpees

2- 20 Walking Planks (10 each)

3- 30 KB Swings

Mobility(5min)

  • Thumbs Up/Down
  • OH Arm Stretch

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

warm-up:

1round

(2sec pause w/ 10sec pause at completion)

  • 10 air squats
  • 10 push-ups
  • 10 trx rows
  • 10 hollow rockers
  • 10 lunge steps

throwback saturday...

(january 28…)

  • 100 butterfly sit-ups
  • 90 kb sdl hp
  • 80 lunge steps (80 ea)
  • 70 burpees
  • 60 hr push-ups (full range)
  • 50cal row
  • 40 box jump overs
  • 30 ALT db snatch (30 ea)
  • 20 pull-ups
  • 10 bear crawls (½ laps)

mobility

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

 

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

warm-up:

5rounds

  • 5 push-ups
  • 10 squats
  • 15 sit-ups

throwback thursday...

(january 24…)

25min cap

  • 30 slam balls
  • 30 sl db deadlifts (15 ea)
  • 30 pvc sit-ups
  • 30 burpees
  • 30 atomic sit-ups

rest 3min

  • 30 slam ball burpees
  • 30 db romanian deadlifts
  • 30 mb wall sit-ups
  • 30 hr push-ups
  • 30 jump squats

15min amrap

  • 150 jump ropes
  • 15 hollow rockers
  • 10 hspu
  • 5 burpee box jumps

mobility

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

 

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