Block 13 Week 3 Workout 2
Block Thirteen • 2m 7s
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
Weight suggestion:
M: 25-40#+ Set DBS
W: 12-25#+ Set DBS
Up Next in Block Thirteen
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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 RopeWeight suggestion:
M: 20-40#+ Set DBS
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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 8Repeat 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...
