This workout could take you a little bit, but it is worth it. The reps are low, don't let that fool you, you will feel every second of it. This is the workout you want to do if you want to get stupid sweaty and try something new!
Read More
The Unknown's (modified with no barbell)
Read what inspired us to share this workout with you, this is a Hero WOD, we just modified a few things to make it possible to do without a barbell. Grab somebody and grind it out together. It will be worth it, I promise.
Read More
Somebody's Birthday
WARM UP
3x through
- 1 minute Plank
- 1 minute PVC Thruster
- 1 minute PVC Overhead Squat
- 1 minute High Knees in place
- 1 minute Butt Kicks in place
HOT UP
Set a timer for 41 Seconds and every time it goes off while you are doing this portion of the workout do 1 burpee.
(Interrupting Burpee every 41 Seconds)
RUN 1/2 Mile
100 Push Ups
200 Lunges 2=1
300 Squats
RUN 1/2 Mile
WERK
ADD ON means you will start with the first set, then begin again and add on the second set, repeat until you have completed every exercise.
4 Weighted Overhead Lunges + 1 Burpee (with weights)
4 Thrusters + 1 Burpee
4 Laps of weighted run (done in the gym, so 1 lap = 80m) + 1 Burpee
4 Inverted Plank Rows (elevate feet and row) + 1 Burpee
4 Shoulder Press + 1 Burpee
4 Man- Makers + 1 Burpee
4 Handstands + 1 Burpee
This portion of the workout looks like this...
4 Lunges 1 burpee
4 lunges 1 burpee 4 thrusters 1 burpee
4 lunges 1 burpee 4 thrusters 1 burpee 4 laps 1 burpee
4 lunges 1 burpee 4 thrusters 1 burpee 4 laps 1 burpee 4 inverted plank rows 1 burpee
YA DIG????
Get After it Y'all.. this one is a doozey, but you got it.
SUNDY HUNDY
Sundy Hundy is a lot more fun with friends. Grab somebody and force them to workout with you... with love of course!
Read More
Run Amuck
Thank you to 76 Athletics and Cornerstone of Hope for putting on an amazing event for us to have fun, and workout for a cause. You guys can do this workout anywhere, no equipment required! Get After It Yall!
Read MoreHard Work
This workout does not seem like a lot until you start it. Go at your pace, these exercises are for everyone! Get After it Yall!
Read More
GOALS
Ralph always says "If you want to be able to do something better, you have to keep doing it, you can't avoid it" Ralph also has a goal to be able to handstand walk the gym floor by the end of 2015, he works on his handstands and walking every single week. Here is a workout that works on his goal (and a few of your goals too).
Read More
LUNGE? I thought you said LUNCH!
You will be doing some great things should you click on this workout and find out what all it has in store for you. Grab a friend so you have someone to encourage you and keep you motivated.
Read More
Twenty RUN, 15, 12, 9
Simple workout, follow the picture above and read the post for a few more details. Get after it yall!
Read More
"I might sit this one out... " -no one ever
IF you sit out a workout when you know your body needs it... you will regret it. This workout is simple and it requires no equipment, so you have no excuses.
Read More
QUICK SAND
Calling this workout "quick sand," because... well you will just have to do it and see, then comment below and say "true true." I told my group, after we did this together, you would not finish if you were by yourself, and they concur. Grab somebody and force them ever so sweetly to sweat with you a minute. You and your friend will be better served having done so.
Read More
All the Squats
I love squats, almost as much as I love Burpees! Everyone can do a squat, so you should give this workout a shot. If you need to modify... that is fine, step where it says jump, use lighter weights, and drop your knees if you need to on the push ups! Get after it!
Read More
Spicy Sixty
The good thing about this workout is you can do it with whatever you got, if you don't have weights sub in more bodyweight exercises. Jump on a picnic table and add in box jumps, take this bad boy on vacation and leave the excuses at home.
Read More
FOR THE BEGINNERS
This is a workout for everyone, no crazy movements to be afraid of... just some good old functional fitness.There are many of you looking to start a new workout regimen, but some workouts can be intimidating... I GOT YOU! Take a look back soon and see what else I have posted. I will make sure and tag "beginner" so it is easily searched. Grab a friend and some dumbbells and get after it.
Read MoreWeights and Plates
Great workout to do in a gym, in your basement, on your driveway, or any place you have a little bit of room to move. This workout should take you close to 45 minutes, if you zoom through it do everything through one more time, I ain't mad at that!! Make sure you warm up prior and stretch and cool down afterward. Get after it y'all!
Read MoreTravel WODS
I know so many of you travel, whether it be for work or pleasure as long as you have 15-30 minutes you should be able to get an amazing workout in. Here are a few suggestions to get you going. For all of these make sure you warm up with 5-10 minutes of cardio (high knees, run, jumping jacks, jump rope, jog in place) You should also include some dynamic stretching before hand, Get After It Y'all!
Read MoreChippa Jones!
Chipper- Where you slowly chip away at the amount of reps you have to do… you can do this alone, with a friend, or in a group and rotate in a circuit fashion. I workout well with others... I bet you do too!
Read More