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

Monday

Warm-up

2 Rounds

  • 10 Pushups
  • 15 Rows
  • 20 Situps

Chest/Biceps

Strength 25min Cap

WG Bench Press - 3x15

DB NG Press - 3x15

DB Chest Flys - 3x15

DB Twist Curls - 3x15

SA DB Kickbacks - 3x15

Conditioning 15min AMRAP

  • 5 Chinups
  • 10 Burpees
  • 20 Pushups

Afterburner

6min EMOM

  • 1min Jump Rope
  • 1min Low Plank

Cooldown

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

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

warm-up:

1round

  • 10 iron cross
  • 10 leg raises
  • 10 scorpion
  • 10 superman
  • 10 mtn climber
  • 10 push-ups
  • 10 trx rows
  • 10 squats
  • 10 lunge steps
  • 10 burpees

holiday metcons  

45min amrap

15 curl & press

30 push-ups

 

25 alt db snatches (ea)

50 squats

 

5 renegade rows (ea)

10 pull-ups

finisher

800m run

mobility

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

 

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December 8, 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 7, 2017: Dawg Squad workout of the day | Roanoke VA

warm-up:

2rounds

  • 10 trx rows
  • 10 k2e
  • 10 push-ups
  • 10 lunge steps

holiday metcons  

5x

3min clock

  • 500/450m row
  • 5 box jumps

2min clock

  • 10 atomic sit-ups
  • 5 burpee box jumps

3x

3min clock

  • 1 lap
  • 15 slam balls
  • 5 pull-ups

2min clock

  • 10 burpees
  • 5 pull-ups

mobility

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

 

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December 6, 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 5, 2017: Dawg Squad workout of the day | Roanoke VA

warm-up:

3rounds

  • 10 cobra push-ups
  • 10 leg raise full
  • 10 squats

holiday metcons  

6x

2min clock

  • 1 lap w/ meb ball carry
  • 30 butterfly sit-ups

2min clock

  • 15 hammer strikes (ea)
  • 1 lap bear crawl

3x

2min clock

  • 1.5min high plank
  • 5 push-ups

2min clock

  • 1min jump rope
  • 5 burpees

mobility

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

 

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

Monday

Warm-up

2 Rounds

  • 10 Pushups
  • 15 Rows
  • 20 Situps

Chest/Biceps

Strength 25min Cap

WG Bench Press - 3x15

DB NG Press - 3x15

DB Chest Flys - 3x15

DB Twist Curls - 3x15

SA DB Kickbacks - 3x15

Conditioning 15min AMRAP

  • 5 Chinups
  • 10 Burpees
  • 20 Pushups

Afterburner

6min EMOM

  • 1min Jump Rope
  • 1min Low Plank

Cooldown

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

 

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December 1, 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 30, 2017: Dawg Squad workout of the day | Roanoke VA

warm-up:

2rounds

  • 12 atomic sit-ups
  • 12 hollow rockers
  • 12 lunge steps (ea)

12min amrap

  • 12 push-ups
  • 8 db oh lunge steps (ea)
  • 4 renegade rows

12min emom

  • min1 - 48 rope slams
  • min2 - 72 jump ropes

4x

3min clock

  • 40 air squats
  • 30 butterfly sit-ups
  • 20 push-ups

mobility

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

 

Comment

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November 29, 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 27, 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)

Comment

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

warm-up:

  • 250m row
  • 1min plank
  • 350m row
  • 2min plank
  • 450m row

12 days of day after the day after thanksgiving

why not!!!

  • 1 lap
  • 2 wall walks
  • 3 burpee db fr lunge steps
  • 4 db thrusters
  • 5 db fr squats
  • 6 turkish getups (ea)
  • 7 slam balls
  • 8 box jumps
  • 9 burpees
  • 10 mb hollow rockers
  • 11 goblet squats
  • 12cal row

mobility

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

 

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

warm-up:

1 mile run

happy thanksgiving day after...

12 days of thanksgiving

  • 1 x 10 - t2b / knee raise / leg raise
  • 2 bear crawls
  • 3 db man-makers
  • 4 pull-ups / trx rows x3
  • 5 burpee broad jumps
  • 6 oh lunge steps (ea)
  • 7 atomic sit-ups
  • 8 strict burpees
  • 9 alt hang clean and press (ea)
  • 10 air squats
  • 11 push-ups
  • 12 bur
  • finisher

800m run

mobility

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

Comment

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November 22, 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)

Comment

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

warm-up:

  • 2min plank
  • 30sec rest
  • 1min plank
  • 30sec rest
  • 30sec plank
  • 30sec rest
  • 15 air squats
  • 15 leg raises

10min emom

  • 10 push-ups + 1 burpee
  • 9 push-ups + 2 burpees
  • 8 push-ups + 3 burpees
  • 7 push-ups + 4 burpees
  • 6 push-ups + 5 burpees
  • 5 push-ups + 6 burpees
  • 4 push-ups + 7 burpees
  • 3 push-ups + 8 burpees
  • 2 push-ups + 9 burpees
  • 1 push-up + 10 burpees

4min clock

8x

  • 1 lap (run)
  • 2 wall walks
  • 4 hspu
  • 8 burpee box jumps
  • 16 db burpee clean & press

mobility

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

 

Comment

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November 20, 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)

Comment

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

warm-up:

1round

  • 10 iron cross
  • 10 scorpion
  • 10 ddog
  • 10 updog
  • 10 pvc dislocates
  • 10 push-ups
  • 10 squats
  • 10 lunge steps
  • 10 trx rows
  • 10 sit-ups

november metcons

3x

  • 1min high plank
  • 30sec rest
  • 1min low plank
  • 30sec rest
  • 30sec side plank r
  • 30sec side plank l
  • 30sec rest

36min emom

  • min1 - 1 lap run
  • min2 - 100 jump ropes
  • min3 - 18/15cal row
  • min4 - 12 burpees
  • min5 - 6 pull-ups
  • min6 - 18 air squats

mobility

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

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