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January 17, 2018: Dawg Squad workout of the day | Roanoke VA

WORKOUT A

Warm-up

5min AMRAP

  • 10 pullups
  • 10 pushups
  • 15 squats

Strength (30min)

1a: Bench Press - 5 x 5

1b: Chinups - 5 x 5

 

2a: DB Snatch - 4 x 10(ea)

2b: DB FR Lunges - 4 x 10(ea)

 

3a: Goblet Squats - 3 x 15

3b: KB Swings - 3 x 15

 

4a: Wall Ball Situps - 2 x 20

4b: MB Russian Twists - 2 x 20

MetCon (15min)

  • 10 Burpees
  • 50 Double Rope Slams
  • 20 Plank Jacks
  • 10 Jump Rope

Afterburn (4min)

Tabata: 8 Rounds 20:10

DB Thrusters

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January 16, 2018: Dawg Squad workout of the day | Roanoke VA

warm-up:

1round

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

january - let’s go!!!

5x

2min clock

  • 1 lap plate push
  • 100 dbl rope slams

2min clock

  • 10 box jump overs
  • 10 db snatches (ea)

2min clock

  • 120 jump ropes
  • 12 db sa swings (ea)

3x

1.5min clock

  • 250m row

1.5min clock

  • 12 burpees

1.5min clock

  • 24 butterfly sit-ups

mobility

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

 

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January 15, 2018: Dawg Squad workout of the day | Roanoke VA

JANUARY WORKOUT B

Warm-up

5min AMRAP

  • 5 pullups
  • 10 pushups
  • 15 squats

 

Strength (30min)

1a: Front Squats - 5 x 5

1b: HSPU - 5 x 5

 

2a: DB Bent Rows - 4 x 10 (ea)

2b: DB RDL - 4 x 10 (ea)

 

3a: Hammer Curls - 3 x 15

3b: CG Pushups - 3 x 15

 

4a: Hanging Knee Raises - 2 x 20

4b: Butterfly Situps - 2 x 20

MetCon (15min)

  • 10 Plank Rows
  • 15 Plank Pushups
  • 15 Supine DB Leg Raises
  • 10 DB Clean and Press

Afterburn (4min)

Tabata: 8 Rounds 20:10

Box Jumps

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January 13, 2018: Dawg Squad workout of the day | Roanoke VA

warm-up:

5rounds

  • 10 lunge steps
  • 10 shoulder press
  • 10 push-ups

january - let’s go!!!

22min amrap

  • 1 lap bear crawl
  • 1 lap lunge walk
  • 5 wall walks
  • 10 burpees
  • 10 atomic sit-ups

22min amrap

  • 180 jump ropes
  • 10 burpees
  • 9 hspu
  • 9 push-ups
  • 18 hollow rockers

mobility

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

 

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January 12, 2018: Dawg Squad workout of the day | Roanoke VA

WORKOUT A

Warm-up

5min AMRAP

  • 10 pullups
  • 10 pushups
  • 15 squats

Strength (30min)

1a: Bench Press - 5 x 5

1b: Chinups - 5 x 5

 

2a: DB Snatch - 4 x 10(ea)

2b: DB FR Lunges - 4 x 10(ea)

 

3a: Goblet Squats - 3 x 15

3b: KB Swings - 3 x 15

 

4a: Wall Ball Situps - 2 x 20

4b: MB Russian Twists - 2 x 20

MetCon (15min)

  • 10 Burpees
  • 50 Double Rope Slams
  • 20 Plank Jacks
  • 10 Jump Rope

Afterburn (4min)

Tabata: 8 Rounds 20:10

DB Thrusters

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January 12, 2018: Dawg Squad workout of the day | Roanoke VA

WORKOUT A

Warm-up

5min AMRAP

  • 10 pullups
  • 10 pushups
  • 15 squats

Strength (30min)

1a: Bench Press - 5 x 5

1b: Chinups - 5 x 5

 

2a: DB Snatch - 4 x 10(ea)

2b: DB FR Lunges - 4 x 10(ea)

 

3a: Goblet Squats - 3 x 15

3b: KB Swings - 3 x 15

 

4a: Wall Ball Situps - 2 x 20

4b: MB Russian Twists - 2 x 20

MetCon (15min)

  • 10 Burpees
  • 50 Double Rope Slams
  • 20 Plank Jacks
  • 10 Jump Rope

Afterburn (4min)

Tabata: 8 Rounds 20:10

DB Thrusters

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January 11, 2018: Dawg Squad workout of the day | Roanoke VA

warm-up:

3rounds

  • 10 kb swings
  • 10 kb sdl hp
  • 10 slam balls

january - let’s go!!!

12min amrap

  • 100 dbl rope slams
  • 20 butterfly sit-ups

16min amrap

  • 20 trx rows
  • 1 (long) lap kb carry* (heavy)
  • 20 push-ups
  • 10 pull-ups

*kb held at the handle in the front rack with elbows squeezing the kb

18min amrap

  • 180 jump ropes
  • 10 burpees
  • 9 hspu
  • 9 push-ups
  • 18 hollow rockers

mobility

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

 

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January 8, 2018: Dawg Squad workout of the day | Roanoke VA

WORKOUT A

Warm-up

5min AMRAP

  • 10 pullups
  • 10 pushups
  • 15 squats

Strength (30min)

1a: Bench Press - 5 x 5

1b: Chinups - 5 x 5

 

2a: DB Snatch - 4 x 10(ea)

2b: DB FR Lunges - 4 x 10(ea)

 

3a: Goblet Squats - 3 x 15

3b: KB Swings - 3 x 15

 

4a: Wall Ball Situps - 2 x 20

4b: MB Russian Twists - 2 x 20

MetCon (15min)

  • 10 Burpees
  • 50 Double Rope Slams
  • 20 Plank Jacks
  • 10 Jump Rope

Afterburn (4min)

Tabata: 8 Rounds 20:10

DB Thrusters

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January 6, 2018: Dawg Squad workout of the day | Roanoke VA

warm-up:

3rounds

  • 15 push-ups
  • 15 squats
  • 15 sit-ups

january - let’s go!!!

1min work 30sec trans

5rounds

1min me row meters

30sec trans

1min - 12 db thrusters

30 sec trans

15min amrap

  • 20 pull-ups
  • 50 push-ups
  • 70 box jumps

15min emom

  • 12 atomic sit-ups
  • 18 gets w/ plate
  • 24 butterfly sit-ups w/ plate

mobility

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

 

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January 5, 2018: Dawg Squad workout of the day | Roanoke VA

JANUARY WORKOUT B

Warm-up

5min AMRAP

  • 5 pullups
  • 10 pushups
  • 15 squats

 

Strength (30min)

1a: Front Squats - 5 x 5

1b: HSPU - 5 x 5

 

2a: DB Bent Rows - 4 x 10 (ea)

2b: DB RDL - 4 x 10 (ea)

 

3a: Hammer Curls - 3 x 15

3b: CG Pushups - 3 x 15

 

4a: Hanging Knee Raises - 2 x 20

4b: Butterfly Situps - 2 x 20

MetCon (15min)

  • 10 Plank Rows
  • 15 Plank Pushups
  • 15 Supine DB Leg Raises
  • 10 DB Clean and Press

Afterburn (4min)

Tabata: 8 Rounds 20:10

Box Jumps

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January 3, 2018: Dawg Squad workout of the day | Roanoke VA

WORKOUT A

Warm-up

5min AMRAP

  • 10 pullups
  • 10 pushups
  • 15 squats

Strength (30min)

1a: Bench Press - 5 x 5

1b: Chinups - 5 x 5

 

2a: DB Snatch - 4 x 10(ea)

2b: DB FR Lunges - 4 x 10(ea)

 

3a: Goblet Squats - 3 x 15

3b: KB Swings - 3 x 15

 

4a: Wall Ball Situps - 2 x 20

4b: MB Russian Twists - 2 x 20

MetCon (15min)

  • 10 Burpees
  • 50 Double Rope Slams
  • 20 Plank Jacks
  • 10 Jump Rope

Afterburn (4min)

Tabata: 8 Rounds 20:10

DB Thrusters

 

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

warm-up:

3rounds

  • 15 push-ups
  • 15 squats
  • 15 sit-ups

january - let’s go!!!

1min:1min work/rest 15sec transition

  • 12/8cal row
  • 16/12cal row
  • 20/16cal row
  • 24/20cal row
  • 28/24cal row

18min amrap

  • 40 db snatches
  • 70 box jumps
  • 100 hollow rockers

9min emom

  • 1 lap db oh lunge walk
  • 20 box step ups
  • 18 leg raises

mobility

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

 

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January 1, 2018: Dawg Squad workout of the day | Roanoke VA

warm-up:

3rounds

  • 1 lunge walk lap
  • 1 bear crawl lap
  • 18 leg raises

happy new year

2+0+1+8=11min amrap

  • 100 jump ropes
  • 1 man maker
  • 18 power clean & press (full)

 

2+0+1+8=11min amrap

  • 10 pull-ups
  • 10 push-ups
  • 18 burpees

 

2+0+1+8=11min amrap

  • 10 atomic sit-ups (w/ mb)
  • 10 mb fr squats
  • 18 mb butterfly sit-ups

 

2+0+1+8=11min amrap

  • 1burpee 1push-up 18rows
  • 1atomic sit-up 1ohp 18squats
  • 1pull-up 1push-up 18mcs

*rows - plank rows

*ohp - over head press

*mcs - mtn climbers

mobility

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

 

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December 29, 2017: Dawg Squad workout of the day | Roanoke VA

Warm up

2 Rounds

  • 10 CG Pushups
  • 15 Row
  • 20 Situps

FRIDAY

BACK/TRICEPS

STRENGTH 25MIN CAP

DB SA Rows - 3x15

CG Floor Press - 3x15

DB Pullovers - 3x15

DB Skulls - 3x15

DB Reverse Flys - 3x15

CONDITIONING 15MIN AMRAP

  • 5 Pullups
  • 10 Burpees
  • 20 Pushups

AFTERBURNER

6MIN EMOM

  • 1min Mountain Climbers
  • 1min Leg Raises

COOLDOWN

Cobra Pose (1min)

Sink Stretch (1min)

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

warm-up:

1round

  • 10 burpees
  • 10 mtn climbers
  • 10 baby makers
  • 10 squats
  • 10 iron cross
  • 10 torso rotation
  • 10 leg raises
  • 10 butterfly sit-ups
  • 10 atomic sit-ups
  • 10 lunge steps

day after christmas

30min amrap

  • 15 db clean and press (full)
  • 10 atomic sit-ups
  • 15 thrusters
  • 20 leg raises
  • 2 bear crawl laps

2x

3min clock + 30sec rest

  • 350m row
  • 3 atomic sit-ups + 7 burpees

 

3min clock + 30sec rest

  • 15 inch worm push-ups
  • 35 hollow rockers
  • 1 lap kb oh/fr/farmers carry

mobility

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

 

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

Warm up

2 Rounds

  • 10 HRPU
  • 15 Squats
  • 20 K2E

WEDNESDAY

LEGS/SHOULDERS

STRENGTH 25MIN CAP

Goblet Squats - 3x15

DB Arnold Press - 3x15

DB Step-Ups - 3x15

DB Upright Rows - 3x15

DB Thrusters - 3x15

CONDITIONING 15MIN AMRAP

  • 5 HSPU
  • 10 Box Jumps
  • 20 KBS

AFTERBURNER

6min EMOM

  • 1min Battle Ropes
  • 1min High Plank

COOLDOWN

Cobra Pose (1min)

Sink Stretch (1min)

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

warm-up:

1round

  • 10 push-ups
  • 10 mtn climbers
  • 10 dbl mtn climber
  • 10 burpees
  • 10 scorpion
  • 10 iron cross
  • 10 tuck ups
  • 10 butterfly sit-ups
  • 10 atomic sit-ups
  • 10 squats

day after christmas

30min amrap

  • 15 db power cleans
  • 10 burpees
  • 15 slam balls
  • 20 butterfly sit-ups
  • 400m row

5x

3min clock + 30sec rest

  • 20 push-ups
  • 3 burpees + 7 slam balls

mobility

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

 

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