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Block Thirteen

Block Thirteen

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Block Thirteen
  • Block 13 Week 1 Workout 1

    Complete 3-4 rounds of the following all with hip circle on!

    1 minute of Hip Thrust
    1 minute of Skaters (band on)
    1 minute fo Side Lying Hip Raise to Kickback
    1 minute of Bear Squat to Reach
    1 minute of Burpee x 2 Squat Jax
    1 minute of REST (or Monster Walk)

    Weight Suggestions
    M: 25#+ DB
    W: 12#...

  • Block 13 Week 1 Workout 2

    Complete 4 rounds of the following:

    Dumbbell Squat to Overhead Press x 1 MIN Max Reps
    Pushups x 12 Reps
    Deadlift x 1 MIN Max Reps
    Upright Row x 12 Reps
    Lateral Bench Hops x 1 MIN Max Reps
    Bench Row (heavy) x 12 reps (on each side)

    Weight Suggestion
    M: 20-35#+ Set DBS
    W: 10-20#+ Set DBS

  • Block 13 Week 1 Workout 3

    Complete the following 20 MIN AMRAP:

    20 Sit Ups
    20 Mountain Climbers
    20 Step Up (on each side)
    20 Split Squats (10 on each)
    20 DB Swings
    20 Walking Lunges
    100 Jump Rope

    Weight suggestion:
    M: 20-35#+ Set DBS
    W: 10-20#+ Set DBS

  • Block 13 Week 2 Workout 1

    AMRAP: How many rounds of the following can you get in 15 minutes?

    Box Jumps x 10
    Def Lunges x 10 reps (on each side)
    Elevated Deadlift x 10 reps (on each side)
    Lateral Lunges x 10 reps (on each side)
    Side Lunge Hops x 10 (on each side)

    9 MIN EMOM: Abs (by request!)

    MIN 1: Plank
    MIN 2: ...

  • Block 13 Week 2 Workout 2

    8 MIN AMRAP: Complete the following.

    8 Alternating DB Snatches
    8 Burpees
    50 Jump Rope

    8 MIN AMRAP: Complete the following.

    10 Hang Cleans
    10 DB Squats
    10 Push Press

    8 MIN AMRAP: Complete the following.

    12 Back Lunge to upright row
    12 Side Bench Hops (12 on ea side)
    50 Jump Rope

    We...

  • Block 13 Week 2 Workout 3

    Complete 5 rounds of the following:

    MIN 1: DB Squats (pause)
    MIN 2: Step Up (30/30)
    MIN 3: Sumo to Overhead Press
    MIN 4: Superman/Climbers (30/30)

    Finisher: complete 3 rounds of with hip circle on:

    Glute Heel Lifts x 20 rep
    Bridges x 20 Reps

    Weight suggestion:
    M: 20-40#+ Set DBS
    W: 12-...

  • Block 13 Week 3 Workout 1

    Every 3 minutes complete the following fo 4 rounds. Whatever time is left over is your rest. No time left over? No rest :P

    75 Jump Rope
    10 Chin Ups (sub bench row 10/10)
    15 DB Chest Press

    Every 3 minutes complete the following fo 4 rounds. Whatever time is left over is your rest. No time lef...

  • Block 13 Week 3 Workout 2

    15 MIN AMRAP (if you only have time for 10 that’s cool). Go HARD.

    10 Deadlifts
    10 Box Jump Burpees
    10 Walking Lunge (on each side 20 total)
    10 American Swings

    Finisher: 30 seconds of each for 4 rounds (10 min)

    Side Plank Right
    Side Plank Left
    1/2 Sit Up
    Slow Bicycle Crunch
    Hip Raises

    W...

  • Block 13 Week 3 Workout 3

    Complete 3-4 rounds of the following (if you have time for 4, please do 4).

    MIN 1: Plank Row to Pushup
    MIN 2: Tricep Dip/Bicep Curl (30 sec each)
    MIN 3: Push Press
    MIN 4: Plank Walk
    MIN 5: DB Angels/Lateral Raises (30 sec each)
    MIN 6: Max Jump Rope

    Weight suggestion:
    M: 20-40#+ Set DBS
    ...

  • Block 13 Week 4 Workout 1

    Complete 4 rounds of the following or 20 minutes. Whatever comes first.

    DB Snatch (right) x 8
    DB Runner Row (right) x 8
    DB One Leg RDL (right) x 8
    DB Squat x 8 Reps
    DB One Arm Burpee-no jump (right) x 8

    Repeat on left side. Both Sides = 1 Round.

    Weight Suggestion:
    M: 25-40#+ Set DBS
    W: 12-25#+...

  • Block 13 Week 4 WOD 2

    Complete 4 rounds of the following or 20 minutes. Whatever comes first.

    Chest Press to Bridge x 1 MIN Max Reps
    Pushups x 12 Reps
    Deadlift Upright Row x 1 MIN Max Reps
    American DB Swing x 12 Reps
    Plank Hold x 1 MIN
    Bird Dog Bench Row x 12 Reps (on each side)
    DB Pullover x 1 MIN Max Reps
    Sit Up to...

  • Block 13 Week 4 WOD 3

    10 Minute EMOM. Complwte BOTH of these in the same minute. Every Minute. For ten minutes :)

    8 DB Power Cleans
    8 Burpees

    10 Min EOM. Complete both of these in the same minute. Every minute. For ten minutes!

    8 Alternating DB Snatches
    8 Knee Swipers (4 on ea)

    Weight Suggestion:
    M: 25-40#+ Set DB...