Block Fourteen

Block Fourteen

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Block Fourteen
  • Block 14 Week 1 WOD 1

    Complete the following using medium dumbbells for 3-4 rounds or 20 minutes, whichever comes first.

    20 Alternating DB Snatches
    20 Walking Lunges
    20 Russian Twists
    10 Squat to Overhead Press
    10 Push-ups (any modification)
    10 Pull-ups/Chin-ups (mod: heavy run row)

    Weight suggestion:
    M: 15-...

  • Block 14 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: Squat to Twist Press
    MIN 2: Deadlift to Curl
    MIN 3: DB Swing to Back Lunge
    MIN 4: Bench Plank Rows
    MIN 5: Box Jumps

    Weight suggestion:
    M: 20-35#+ Set DBS
    W: 12-25#+ Set DBS

  • Block 14 Week 1 WOD 3

    Using medium dumbbells get as far as possible in 20 minutes. Start with 2 reps of each exercise, then 4, then 6 and so on…

    2-4-6-8-10-12 reps….

    DB Squat Cleans
    Side Step Up
    Lateral Bench Hops
    Bench Bent Rows
    Bench Plank Jax
    100 Speed Jump Rope

    Weight suggestion:
    M: 15-30#+ Set DBS
    W: 8-2...

  • Block 14 Week 2 WOD 1

    Using heavy dumbbells complete the following for 5 rounds (time tap 15 minutes).

    8 Chin Ups
    8 burpees (any modification)
    8 DB Push Press

    Immediately into: 50 lateral hops off bench

    Finisher:
    30-20-10
    Chest Press with Dumbbells
    Heavy Bench Row with Dumbbell (half reps on each side)

    Weig...

  • Block 14 Week 2 WOD 2

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

    MIN 1: Deadlift to Upright Row
    MIN 2: Box Jump Step Overs
    MIN 3: Overhead Walking Lunges
    MIN 4: Runner Row (30 seconds on ea)
    MIN 5: Bear Crawl (forward and back)

    Weight suggestion:
    M: 2...

  • Block 14 Week 2 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 Tricep Dips
    10 Bicep Curls
    10 Oblique Twists

    Weight suggesti...

  • Block 14 Week 3 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.

    10 Single Arm Squat to Push Press
    10 Sumo to Upright Row
    10 Side Standing Crunch
    10 DB Swings
    5 One Arm Burpees

    Weigh...

  • Block 14 Week 3 WOD 2

    Complete the following using medium dumbbells for 4 rounds or 20 minutes, whichever comes first.

    15 Sit Ups
    12 Alternating Back Lunges
    12 Alternating Step Ups
    8 Squat to Overhead Press
    8 Elevated Deadlifts (on each leg)
    15 Toes to Bar (Modification: Pike Kickbacks)

    Weight suggestion:
    M:...

  • Block 14 Week 3 WOD 3

    Using medium dumbbells complete the following circuit 4 times.

    MIN 1: Tricep Dip/Overhead Extension (30 seconds each)
    MIN 2: Bench Pushups
    MIN 3: Speed Jump Rope
    MIN 4: Bench Pushups
    MIN 5: Lateral Raise to Reverse Fly
    MIN 6: Speed Jump Rope

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

  • Block 14 Week 4 WOD 1

    Using medium-heavy dumbbells, get as far as possible in 20 minutes. Starting at 14 reps of each, then 13, then 12, 11, 10…

    Floor Chest Press
    DB Swings
    Burpees
    Sit Ups
    30 Seconds Plank Hold

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

  • Block 14 Week 4 WOD 2

    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 Hip Thrust x 20 reps
    DB Goblet Squats x 20 reps
    Jump Rope x 50 reps
    Jumping Lunges x 10 reps ...

  • Block 14 Week 4 WOD 3

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

    Alternating Bent Over Row x 30 seconds
    Box jump x 30 seconds
    Overhead Press x 30 seconds

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

    Pushup x 30 seconds
    Tricep Overhead Extensi...