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Block Eighteen

Block Eighteen

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Block Eighteen
  • Block 18 Week 1 WOD 1

    Complete 3 Rounds of the Following:
    Hip Hinge Swings x 10 Reps
    Step Up to Hop x 10 Reps (each side)
    Bench Row x 10 Reps (each side)
    Single Arm Upright row x 5 Reps (each side)
    Single Arm Full Thruster x 5 Reps (each side)

    Any remaining time complete the following:
    Torso Rotation w/Press x...

  • Block 18 Week 1 WOD 2

    20 Min AMRAP:
    Box jumps x12 Reps
    Bench Power Push Ups (or reg) x 6 Reps
    Plank Renegade Row w/Jack x 12 total Reps
    Alt Chest Press x 12 Total Reps
    Sit Up to Press x 12 Reps
    V-Up x 6 Reps

    Weight Suggestion:
    M: 20-40#+ Set DBS
    W: 12-25#+ Set DBS

    Enjoy your workout!

  • Block 18 Week 1 WOD 3

    20 Min EMOM.
    Complete 4 rounds of the following:
    Min 1: Kneel Press to Stand x 5 Reps (each side)
    Min 2: Curtsy Lunges x10 Reps Total
    Min 3: Deadlifts x 15 Reps
    Min 4: Mountain Climbers x 20 Reps total
    Min 5: REST

    Weight Suggestion:
    M:15-40#+ Set DBS
    W: 10-25#+ Set DBS

    Enjoy your workout!

  • Block 18 Week 2 WOD 1

    Circuit Short 20 Min Workout:

    Complete 3 Rounds of the Following:
    Hip bridge chest Press x 6 Reps
    Tricep Ext x 6 Reps
    Triangle Push Ups x 6 Reps
    Scorpion to Spiderman x 12 Reps

    Complete 3 Rounds of the Following:
    Lateral Lunge to Bicep Curl x 6 Reps
    Hammer Curl x 6 Reps
    Ground to Press x 6 ...

  • Block 18 Week 2 WOD 2

    Bodyweight EMOM. Complete 2 rounds of the following:

    M1: Jump Squats x 16 Reps
    M2: Single Leg RDL x 8 Reps (each side)
    M3: Prisoner Walks x 8 Reps
    M4: Close Set Push Up x 8 Reps
    M5: 4 Point Plank x 8 Reps
    M6: Bicycle x 32 Reps (r/l = 2)
    M7: Heel Reaches x 32 Reps (r/l = 2)
    M8: Cross Jac...

  • Block 18 Week 2 WOD 3

    20 Minute Circuit:
    Complete 3 rounds of the following:
    Snatch x 4 Reps (each side)
    Reverse Lunge x 8 Reps (each side)
    Leg Raise w/Hip Raise x 8 Reps
    Weighted Squats x 8 Reps
    Pop Jacks x 16 Reps
    Palms to Elbows x 8 Total Reps
    Sumo Squat x 8 Reps

    Any remaining time:
    Full Burpee x 8 Reps ...

  • Block 18 Week 3 WOD 1

    20 Min AMRAP:
    Alt Shoulder Press x 6 Reps (each side)
    Hollow Hold S/A Close Grip Chest Press x 8 Reps (each side)
    Seated Oblique Knee Tucks x 10 Reps (each side)
    Alt Hammer Curls x 6 Reps (each side)
    Hand Release Push Up x 8 Reps (each side)
    Shoulder Tap to Plank Jack x 10 Reps (each side)...

  • Block 18 Week 3 WOD 2

    EMOM. Complete 3 rounds of the following:

    M1: Scorpion to Spiderman x 16 Reps
    M2: Over Unders x 16 Reps
    M3: Weighted Hip Bridge x 16 Reps
    M4: Static Lunge x 8 Reps (each side)
    M5: Bear to Plank Walks x 16 Reps
    M6: Blast off Push Ups x 8 Reps
    M7: REST then repeat

    Weight suggestion:
    M: 2...

  • Block 18 Week 3 WOD 3

    20 Min AMRAP:

    Deadlifts x 8 Reps
    Curtsy Lunges x 8 Reps (each side)
    Half Thrusters x 8 Reps
    Tricep Ext x 8 Reps
    Reverse Grip Rows x 8 Reps
    Sumo Squat x 8 Reps
    Side Plank Hip Dip x 8 Reps (each side)

    Weight suggestion:
    M: 20-40#+ Single DB
    W: 12-25#+ Single DB

    Enjoy your workout!

  • Block 18 Week 4 WOD 1

    Circuit Training: Bench and Bodyweight
    Burpee to a Box jump x6
    Bench Hop overs x12
    Broad Jump to shuffle x12
    3 rounds

    Bench Pistols (mod: kickstand) x6e
    5 Pulse Squat to Lateral Steps Up x6e
    Seated Knee Tucks 12
    2 rounds

    Plank to hops- Knee to Elbow x24 total
    Full Sit up 12
    1 Round

    Enjo...

  • Block 18 Week 4 WOD 2

    AMRAP- 20mins Bench and Mid-Heavy weightsSnatch x4e
    Reverse Row x8
    Bench Step overs x16
    Clean to Press x8e
    Single Arm Chest Press x8e
    Plank row to a deadlift x8
    Bear Taps x16

    Weight suggestion:
    M: 20-40#+ Single DB
    W: 12-25#+ Single DB

    Enjoy your workout!

  • Block 18 Week 4 WOD 3

    EMOM- 1 heavy dumbbell
    M1: Burpees 30sec/ Plank 30sec
    M2: Kettlebell Swings 30sec/ ISO Squat 30 sec
    M3: Jump Squats x30 reps
    M4: Rest
    3 rounds

    M1: Plank Hip Rocks
    M2: Weight Reverse Lunge 30/30
    M3: S/L Dead lift 30/30
    M4: Rest
    2 rounds