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Block Fifteen

Block Fifteen

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Block Fifteen
  • Block 15 Week 1 WOD 1

    Using medium-heavy dumbbells complete the following circuit for 3 rounds total. Right side, and then left side equals 1 round total.

    (Right) Back Lunge to Hammer Curl x 10 Reps
    (Right) One Leg RDL to Upright Row x 10 Reps
    (Right) Squat to Overhead Press x 10 Reps
    (Right) Snatch x 10 Reps

    Repeat...

  • Block 15 Week 1 WOD 2

    Using medium-heavy dumbbells complete the following circuit 4-5 times. If you have time for 5, do 5.

    MIN 1: Bench Hip Thrust
    MIN 2: Bench Pushup
    MIN 3: DB Swing to Back Lunge
    MIN 4: Bench Plank Rows
    MIN 5: Bench Tricep Overhead Extensions/Tricep Dip (30 seconds of each)

    Weight suggestion:
    M: 20...

  • Block 15 Week 1 WOD 3

    Using medium-heavy dumbbells complete the following 10 minute AMRAP’s
    10 MIN AMRAP:

    10 Squat Curl to Press
    10 Split Squats off Bench (10 on each)
    10 Step Up to Upright Row (10 on each)

    10 MIN AMRAP:

    10 Plank Row (bench)
    10 Bicep Curls
    10 Oblique Twists

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

  • Block 15 Week 2 WOD 1

    Using one heavy dumbbell complete the following all on one side, then repeat on other side. After complete both sides that equals one round.
    Complete 4-5 rounds total.

    8 (right) Plank Row to Upright Row
    8 (right) Squat to Overhead Press
    12 (right) Side Standing Crunch
    12 (right) Side Dumbbell S...

  • Block 15 Week 2 WOD 2

    Using medium dumbbells complete the following circuit 4 times.

    MIN 1: Chin Ups (as many as possible)
    MIN 2: Chest Press (Bottom Half)
    MIN 3: Bicep Curl
    MIN 4:bench Plank/ climbers
    MIN 5:/Tricep Extension
    MIN 6: Speed Jump Rope

    Weight suggestion:
    M: 15-30#+ Set DBS
    W: 8-20#+ Set DBS

  • Block 15 Week 2 WOD 3

    Using medium-heavy dumbbells complete the following circuit 4-5 times. If you have time for 5, do 5.

    Walking Overhead Lunges x 16 (8 on each)
    Hip Thrust x 16
    Box Squats x 16 reps
    Pistol Squats x 16 (8 on each)
    Runner Taps x 16 (on each side)
    Jump Lunges x 16 (8 on each side)

    Weight suggestion:
    ...

  • Block 15 Week 3 WOD 1

    Using medium-heavy dumbbells, complete the following 20 MIN AMRAP. Complete all exercises back to back without taking breaks and continue completing as many total rounds as you can for 20 minutes.

    DB Goblet Squats x 20 reps
    Jump Rope x 50 reps
    Side lunges x 10 reps (ea side)
    Side Step Up x 20 re...

  • Block 15 Week 3 WOD 2

    Using medium-heavy dumbbells, complete 4 rounds of the following for 6 minutes of work total.

    Pushups x 30 seconds
    Climbers x 30 seconds
    Bicycle Crunches x 30 seconds

    Complete 4 rounds of the following for 6 minutes of work total.

    Alternating wide Bent Row x 30 seconds
    Push Press x 30 seconds
    ...

  • Block 15 Week 3 WOD 3

    Using medium-heavy dumbbells complete the following circuit 4-5 times. If you have time for 5, do 5.

    MIN 1: Squat to Upright Row
    MIN 2: Curtsey Step Ups (alternating)
    MIN 3: Bench Toe Taps
    MIN 4: Runner Row (30 seconds on each)
    MIN 5: Deadlift to Bent Over Row
    MIN 6: Plank Elbow Hold

    Weight sug...

  • Block 15 Week 4 WOD 1

    Using medium dumbbells get as far as possible in 20 minutes.
    2-4-6-8-10-12….

    DB Cleans
    Alternating Side Lunges
    Up/Over Bench Hops
    Bench Bent Rows
    Bench Pushups
    Lateral Bench Hops

    Weight suggestion:
    M: 15-30#+ Set DBS
    W: 8-20#+ Set DBS

  • Block 15 Week 4 WOD 2

    Using medium-heavy dumbbells, complete 4 rounds of the following for 6 minutes of work total.

    Squat to Press x 30 seconds
    Dumbbells Swing x 30 seconds
    Plank Hold x 30 seconds

    Complete 4 rounds of the following for 6 minutes of work total.

    Back Lunges x 30 seconds
    Deadlifts x 30 seconds
    Box Jum...

  • Block 15 Week 4 WOD 3

    Using medium-heavy dumbbells complete the following circuit for 3 rounds total. Right side, and then left side equals 1 round total.

    (Right) Runner Row x 10 Reps
    (Right) One Leg RDL to back Lunge x 10 Reps (lung + RDL = 1 rep)
    (Right) Squat x 10 Reps
    (Right) Snatch x 10 Reps
    (Right) One Arm Burp...