Comment

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

warm-up:

3rounds

  • 20 trx rows
  • 10 push-ups

3rounds  

  • 1min high plank
  • 30sec rest
  • 30sec side high plank
  • 30sec side high plank
  • 30 sec rest
  • 18/14/10 push-ups

4rounds

  • 40 dbl rope slams
  • 20 butterfly sit-ups
  • 10 man makers*

*renegade row / clean / squat / press

5rounds

part a (2min clock)

22/18cal row

 

part b (2min clock)

12 pull-ups

mobility

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

 

Comment

Comment

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

Warm-Up: 5 Rounds

  • 10 TRX Rows
  • 10 Banded Pushdown

Superset 1 - 4 x 10 (12min)

  • WG Strict Pull-ups
  • DB OH Extensions

Rest 2min

Superset 2 - 3 x 15 (12min)

  • BB RG Rows
  • DB Skullcrushers

3 Rounds (8min)

  • 10 DB Bent Over Rows
  • 15 Bench Dips
  • 20 GMD Knee Tucks

Rest 2min

3 Rounds (8min)

  • 10 DB Pullovers
  • 15 CG Pushups
  • 20 Plank Jack DMC

Mobility

  • Tricep stretch
  • Lat stretch
  • Hang stretch

Comment

Comment

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

warm-up:

3rounds

  • 3 burpees
  • 4 leg raise toe touch
  • 5 kb swings

3rounds  

part a (3min clock)

400m run (3.5 laps)

 

part b (1min clock)

1min high plank

4rounds (8min cap)

  • 16 kb swings (amer)
  • 30sec side high plank
  • 30sec side high plank

5rounds

4min clock

  • 5 db alt snatches / 2 burpees
  • 4 db alt snatches / 4 burpees
  • 3 db alt snatches / 6 burpees
  • 2 db alt snatches / 8 burpees
  • 1 db alt snatches / 10 burpees

mobility

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

 

Comment

Comment

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

Warm-Up: 5 Rounds

  • 5 HSPU
  • 15 Squats

Superset 1 - 4 x 10 (12min)

  • Goblet FESS (ea) - Bulgarian Split Squats
  • DB Push Press

Rest 2min

Superset 2 - 3 x 15 (12min)

  • DB Thrusters
  • 3-way DB Raises (5-5-5)*

*5 Lateral-5 Front-5 Reverse Flys

3 Rounds (8min)

  • 10 DB Step Ups (ea)
  • 15 KB Swings
  • 20 Birddogs (1sec Pause)

Rest 2min

3 Rounds (8min)

  • 10 Box Jumps
  • 15 KB Upright Rows
  • 20 Deadbugs (1sec Pause)

Mobility

Glute / Hamstring / Quad stretch

Shoulder stretch

Comment

Comment

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

warm-up:

5min

warm-up on your own

3rounds  

part a (2min clock)

500/450m row

 

part b (1min clock)

rest

4rounds

  • 200m run (1.5 laps)
  • 1min high plank

5rounds

part a (2min clock)

2 laps plate push*

*2-3 plates / 1-2 plates

 

part b (2min clock)

125 jump ropes

mobility

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

 

Comment

Comment

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

Warm-Up: 5 Rounds

  • 10 RG TRX Rows
  • 10 HR Pushups

Superset 1 - 4 x 10 (12min)

  • Pause Bench Press (2sec)
  • DB Hammer Curls (ea)

Rest 2min

Superset 2 - 3 x 15 (12min)

  • NG DB Bench Press
  • BB Curls

3 Rounds (8min)

  • 10 Chin-ups
  • 15 DB Chest Flys
  • 20 Butterfly Situps

Rest 2min

3 Rounds (8min)

  • 10 Zottman Curls
  • 15 Feet Elevated Pushups
  • 20 Supine Leg Raises

Mobility

  • Thumbs up / Thumbs down
  • Hang stretch
  • OH banded distraction

Comment

Comment

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

warm-up:

3rounds

  • 3 pull-ups
  • 30sec high plank
  • 3 inchworm pu-s
  • 30sec v hold

5rounds (15min)  

part a - 45sec sprint

part b - 2.15 rest

  • 1 - row cal 12/8
  • 2 - row cal 14/10
  • 3 - row cal 16/12
  • 4 - row cal 19/15
  • 5 - row cal 22/18

5rounds*(3min/round)

15 kb swings + 20 push-ups

*15min total

15min emom

  • 15 hspu
  • 20 db romanian deadlifts
  • 80 jump ropes

mobility

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

 

Comment

Comment

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

Warm-Up: 5 Rounds

  • 10 TRX Rows
  • 10 Banded Pushdown

Superset 1 - 4 x 10 (12min)

  • WG Strict Pull-ups
  • DB OH Extensions

Rest 2min

Superset 2 - 3 x 15 (12min)

  • BB RG Rows
  • DB Skullcrushers

3 Rounds (8min)

  • 10 DB Bent Over Rows
  • 15 Bench Dips
  • 20 GMD Knee Tucks

Rest 2min

3 Rounds (8min)

  • 10 DB Pullovers
  • 15 CG Pushups
  • 20 Plank Jack DMC

Mobility

  • Tricep stretch
  • Lat stretch
  • Hang stretch

Comment

Comment

August 10, 2017: Dawg Squad workout of the day | Roanoke VA

warm-up:

3rounds

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

4rft (16min cap)

  • 400m run (3.5 laps)
  • 16 db fr squats

16min e2mom

  • ½ lap lateral bear crawl + 20 butterfly sit-ups

  • ½ lap lateral bear crawl + 10 burpees

10min emom

  • 18/15cal row
  • 8 pull-ups*

*strict if possible / use band to help maintain strict

mobility

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

 

Comment

Comment

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

Warm-Up: 5 Rounds

  • 5 HSPU
  • 15 Squats

Superset 1 - 4 x 10 (12min)

  • Goblet FESS (ea) - Bulgarian Split Squats
  • DB Push Press

Rest 2min

Superset 2 - 3 x 15 (12min)

  • DB Thrusters
  • 3-way DB Raises (5-5-5)*

*5 Lateral-5 Front-5 Reverse Flys

3 Rounds (8min)

  • 10 DB Step Ups (ea)
  • 15 KB Swings
  • 20 Birddogs (1sec Pause)

Rest 2min

3 Rounds (8min)

  • 10 Box Jumps
  • 15 KB Upright Rows
  • 20 Deadbugs (1sec Pause)

Mobility

Glute / Hamstring / Quad stretch

Shoulder stretch

Comment

Comment

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

warm-up:

3rounds

  • 30sec side plank r
  • 30sec side plank l
  • 10 burpees

4rft (15min cap)

  • 30 db clean & press
  • 400m run (3.5 laps)

for time (12min cap)

  • 30 db snatches (ea)
  • 200m run (2 laps)
  • 20 db snatches (ea)
  • 200m run (2 laps)
  • 10 db snatches (ea)
  • 200m run (2 laps)

15min amrap

1 bear crawl lap + 1 hspu*

*increase each by 1 rep each round

mobility

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

 

Comment

Comment

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

Warm-Up: 5 Rounds

  • 10 RG TRX Rows
  • 10 HR Pushups

Superset 1 - 4 x 10 (12min)

  • Pause Bench Press (2sec)
  • DB Hammer Curls (ea)

Rest 2min

Superset 2 - 3 x 15 (12min)

  • NG DB Bench Press
  • BB Curls

3 Rounds (8min)

  • 10 Chin-ups
  • 15 DB Chest Flys
  • 20 Butterfly Situps

Rest 2min

3 Rounds (8min)

  • 10 Zottman Curls
  • 15 Feet Elevated Pushups
  • 20 Supine Leg Raises

Mobility

  • Thumbs up / Thumbs down
  • Hang stretch
  • OH banded distraction

Comment

Comment

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

warm-up:

3rounds

  • 100 jump ropes
  • 20 wall balls

3rounds (24min)

part a

4min clock

  • 400m run (3.5 laps)
  • 15 slam balls

part b

4min clock

  • 400m run (3.5 laps)
  • 15 mb squat cleans

4rounds

partner (relay)

  • 8 mb fr squat
  • 8 mb thruster
  • 8 slam balls

5rounds

‘durante core’

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

mobility

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

Comment

Comment

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

Warm-Up: 5 Rounds

  • 10 TRX Rows
  • 10 Banded Pushdown

Superset 1 - 4 x 10 (12min)

  • WG Strict Pull-ups
  • DB OH Extensions

Rest 2min

Superset 2 - 3 x 15 (12min)

  • BB RG Rows
  • DB Skullcrushers

3 Rounds (8min)

  • 10 DB Bent Over Rows
  • 15 Bench Dips
  • 20 GMD Knee Tucks

Rest 2min

3 Rounds (8min)

  • 10 DB Pullovers
  • 15 CG Pushups
  • 20 Plank Jack DMC

Mobility

  • Tricep stretch
  • Lat stretch
  • Hang stretch

 

Comment

Comment

August 3, 2017: Dawg Squad workout of the day | Roanoke VA

warm-up:

3rounds

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

50 dbl mtn climber

10min emom

partner emom

  • p1 - 1min high plank
  • p2 - 10 burpee over partner

*partners switch and repeat 5x

10min emom

  • 12 box jumps
  • 12 kb swings (american)

12min cap

2500m row

12min amrap

  • 12 slam balls
  • 12 butterfly sit-ups
  • 12 db box step ups (ea)

mobility

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

 

Comment

Comment

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

Warm-Up: 5 Rounds

  • 5 HSPU
  • 15 Squats

Superset 1 - 4 x 10 (12min)

  • Goblet FESS (ea) - Bulgarian Split Squats
  • DB Push Press

Rest 2min

Superset 2 - 3 x 15 (12min)

  • DB Thrusters
  • 3-way DB Raises (5-5-5)*

*5 Lateral-5 Front-5 Reverse Flys

3 Rounds (8min)

  • 10 DB Step Ups (ea)
  • 15 KB Swings
  • 20 Birddogs (1sec Pause)

Rest 2min

3 Rounds (8min)

  • 10 Box Jumps
  • 15 KB Upright Rows
  • 20 Deadbugs (1sec Pause)

Mobility

Glute / Hamstring / Quad stretch

Shoulder stretch

Comment

Comment

August 1, 2017: Dawg Squad workout of the day | Roanoke VA

warm-up:

  • 1min plank
  • 30sec rest
  • 30sec side plank
  • 30sec side plank
  • 30sec rest
  • 1min plank

100 mtn climbers

8min emom

4 burpees + 8 push-ups*

*emom + 1 push-up

4rounds

4min clock each part

part a - 4min

  • 400m run (3.5)
  • 1 lap bear crawl
  • 12 strict push-ups

part b - 4min

  • 8 burpees
  • 16 box jumps
  • 8 burpee box jumps

mobility

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

 

Comment

Comment

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

Warm-Up: 5 Rounds

  • 10 RG TRX Rows
  • 10 HR Pushups

Superset 1 - 4 x 10 (12min)

  • Pause Bench Press (2sec)
  • DB Hammer Curls (ea)

Rest 2min

Superset 2 - 3 x 15 (12min)

  • NG DB Bench Press
  • BB Curls

3 Rounds (8min)

  • 10 Chin-ups
  • 15 DB Chest Flys
  • 20 Butterfly Situps

Rest 2min

3 Rounds (8min)

  • 10 Zottman Curls
  • 15 Feet Elevated Pushups
  • 20 Supine Leg Raises

Mobility

  • Thumbs up / Thumbs down
  • Hang stretch
  • OH banded distraction

 

Comment

Comment

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

warm-up:

-200m row

-20 push-ups

-20 sit-ups


x2

 

10min cap

10!1 burpees*

*5 pull-ups after ea set

 

15min cap

partner (relay)

4x

  • 5 db snatches (ea)
  • 10 burpees
  • 15 kb swings (american)

24min

2min clock (ea)

  • 15/12cal row

  • 30 wall balls

  • 15 burpees

  • 15 t2b

mobility

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

 

Comment

Comment

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

Warm-Up -

200 Jump Rope

Workout 1(10min)

3 Rounds

  • 10 TRX Rows
  • 10 Pushups
  • 10 Birddogs
  • 10 Hip Thrusts
  • 10 Reverse Crunches
  • 30sec Plank

Workout 2 (30min)

Barbell Front Squats 4 x 10

-rest 2min b/t sets

 

Strict Pullups 4 x 10

-rest 90sec b/t sets

 

Heavy DB Bench Press 3 x 15

-rest 60 sec b/t sets

 

DB Lateral Raises 3 x 15

-rest 30sec b/t sets

Workout 3 (6min)

6min Tabata (20:10)


Box Jumps

Afterburner

100 GMD Knee Tuck

Group Mobility

3 x 20sec

  • Cobra Pose
  • Child’s Pose

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