Block 15 Week 2 WOD 1
Block Fifteen • 1m 12s
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 Swing
16 Bench Toe Taps (r/l = 1 rep)
Weight suggestion:
M: 20-35#+ DB
W: 12-25#+ DB
Up Next in Block Fifteen
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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 RopeWeight 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:
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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...
