Comment

October 18, 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

Comment

Comment

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

warm-up:

2rounds

  • 5 burpees
  • 15 butterfly sit-ups
  • 5 atomic sit-ups
  • 15 leg raises

emom until...

5 burpees + 10 kb swings*

*increase by 1 rep each movement each min, low plank until all finish

6min clock...6x

  • 1 plate push lap
  • 20 db rev lunge steps
  • 1 bear crawl lap
  • 20 atomic sit-ups
  • 1 run lap
  • 20 db lunge steps

mobility

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

 

 

Comment

Comment

October 16, 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

Comment

Comment

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

warm-up:

  • 5 wall walks
  • 10 walking planks
  • 15 push-ups
  • 20 mtn climbers
  • 25 dbl mtn climber
  • 30 plank jacks

1mile run

12min amrap

  • 12 slam balls
  • 24 cross over sb push-ups
  • 36 butterfly sit-ups

12min e3mom

  • 12 db squat cleans
  • 12 plyo squat jumps
  • 24 db clean & press

1mile run

10min yoga

  • warrior 1
  • warrior 2
  • rev warrior
  • yoga plank
  • upward facing dog
  • downward facing dog
  • lizard
  • angle
  • childs

 

Comment

Comment

October 13, 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

Comment

Comment

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

warm-up:

  • 5 burpees
  • 10 atomic sit-ups
  • 15 trx rows
  • 20 butterfly sit-ups
  • 25 hollow rockers
  • 30 leg raises

6min amrap

  • 6 burpee db snatch (ea)
  • 12 db oh lunge steps
  • 6 am kb swings (heavy)

18min e3mom

  • 1 lap burpee broad jump
  • 6 burpee box jumps
  • 1 lap run

18min time cap

  • 800/750m row
  • 100 hanging knee raises
  • 400m run
  • 50 butterfly sit-ups
  • 800/750m row
  • 25 t2b

mobility

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

 

Comment

Comment

October 11, 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

Comment

Comment

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

warm-up:

  • 5 pull-ups
  • 10 push-ups
  • 15 squats
  • 20 butterfly sit-ups
  • 25 hollow rockers
  • 30 leg raises

15min amrap

  • 75 jump ropes
  • 7 hspu
  • 5 wall walks

30min - 6 rounds

3min

  • 5 push-ups*
  • 5 pull-ups*
  • 450/400m row

2min rest

*increase reps by 2 each round

mobility

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

 

Comment

Comment

October 9, 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

Comment

Comment

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

warm-up:

3rounds

  • 1min row*
  • 400m run

*1 - 2.10/2.20

*2 - 2/2.10

*3 - 1.50/2

emom alap

  • odd min - 12 kb swings (am)
  • even min - 3 t2b/k2e*

*increase t2b 3reps ea even min, 3/6/9/12/15… as long as poss, then leg raises 20min

20min amrap

  • 15 kb/db sa oh lunge walk (ea)
  • 30 hollow rockers
  • 15 hammer strikes (ea)
  • 30 butterfly sit-ups
  • 1 lap bear crawl
  • 1 lap run

mobility

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

 

Comment

Comment

October 6, 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

Comment

Comment

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

warm-up:

3rounds

  • inch worms
  • high knees
  • frankenstein
  • plyo squat jumps

*ea ½ lap and jog back

11min emom*

  • 5 db sa oh sit-ups (ea)
  • 6 db sa oh sit-ups (ea)
  • 7 db sa oh sit-ups (ea)
  • 8 db sa oh sit-ups (ea)

  • 15 db sa oh sit-ups (ea)

*at failure continue at last number completed

24min amrap

  • 5 db sa clean r
  • 5 db sa snatch r
  • 10 db sa push press r
  • 5 db sa clean l
  • 5 db sa snatch l
  • 10 sb sa push press l
  • 500m row
  • 10 sb air wall balls
  • 10 slam balls
  • 5 sb fr squats

mobility

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

 

Comment

Comment

October 4, 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

Comment

Comment

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

warm-up:

3rounds

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

5rounds

2min amrap

  • 10 kb swings (russian)
  • 10 burpees

3min clock

  • 400 + 10 butterfly sit-ups

12min cap

  • 25 dbl rope slams (ea)
  • 5 push-ups
  • 1min high plank
  • 50 dbl rope slams (ea)
  • 10 push-ups
  • 45sec high plank
  • 75 dbl rope slams (ea)
  • 15 push-ups
  • 30sec high plank
  • 100 dbl rope slams (ea)
  • 20 push-ups
  • 15sec high plank

mobility

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

 

Comment

Comment

October 2, 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

Comment

Comment

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

warm-up:

8min emom

  • 6 burpees + 5 push-ups
  • 6 burpess + 6 push-ups

  • 6 burpees + 12 push-ups

6rounds (4min clock)

  • 250m row (sprint)
  • 1min jump rope
  • 1min plank



max effort 500m row (sprint)

10rft

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



max effort 2min push-ups

mobility

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

 

Comment

Comment

September 29, 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

Comment

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

warm-up:

3rounds

  • 15 kb swings
  • 10 push-ups
  • 5 pull-ups
  • 1 bear crawl

for time (12min clock)

  • 100 jump ropes
  • 12 burpees
  • 100 jump ropes
  • 10 burpees
  • 100 jump ropes
  • 8 burpees
  • 100 jump ropes
  • 6 burpees

max effort box jumps until clock runs out...

4rounds (5min clock)

  • 200ft db sa oh carry
  • 200ft db goblet carry
  • 20 db thusters
  • 1 lap run
  • 20 hollow rockers


1min rest btw rounds

Comment

Comment

September 27, 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

Comment

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

warm-up:

3rounds

  • 1min plank
  • 30sec side plank
  • 30sec side plank
  • 1min dbl mtn climb
  • 1min rest

1!!10 (1 to 10 - 10 to 1)

15min time cap

  • plyo push-ups
  • american kb swings

chipper

15min time cap

  • 400m run
  • 8 burpee box jumps
  • 40 alt db snatch (ea)
  • 8 burpee box jumps
  • 400m run
  • 8 burpee box jumps

4rounds / end of class

  • 100 jump ropes
  • 25 butterfly sit-ups

Comment