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Block Ten

Block Ten

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Block Ten
  • Block 10 Week 1 WOD 1

    16 Minutes to get as far as possible. Buckle up for this one :P

    Devil Presses x 6 reps
    DB Back Lunges x 12 reps
    DB Squats x 12 reps
    Box Jumps x 10 reps

    2-4 minute rest.

    Then right into:
    8 Minute AMRAP:
    8 toes to bar
    16 sit ups (good form!)
    50 Speed Rope

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

  • Block 10 Week 1 WOD 2

    6 Minute AMRAP:
    10 Burpees
    20 Floor presses

    6 Minute AMRAP:
    50 Plank Jacks
    10 Pull-ups (sub bent over row)

    6 Minute AMRAP:
    50 Bench up/overs
    10 step ups (10 ea side)

    6 Minute AMRAP:
    10 Plank Row
    10 Pushups
    50 Side Lunge Hops

    Finisher (optional): 2 Minute Wall sit (practice your form!)

    Weight...

  • Block 10 Week 1 WOD 3

    To kick it off complete 2 rounds of:

    40 second Side Plank hold Right (20 second rest)
    40 second Side Plank hold Left (20 second rest)

    Right into: 4 Rounds of: Time cap 16 minutes
    OHL (overhead lunges) x 14 reps (7 on ea)
    DB Swing x 14 reps (7 on ea)
    Floor Squat to OH press x 14 Reps
    Mountain Cl...

  • Block 10 Week 2 WOD 1

    Starter (optional): 4 rounds of:

    Ab hold x 30 seconds (think of a crunch but keep everything so tight and solid, drive low back through the floor the whole time and pull your pelvic floor UP keep everything tight while you
    breathe).
    High Plank or Down Dog x 30 seconds (this is your ‘active’ reco...

  • Block 10 Week 2 WOD 2

    10 MIN EMOM:

    MIN 1: DB Squats x 15 reps (go heavy)
    MIN 2: Wall Climbers (as many as you can do- you’ll have to take breaks and that’s ok. Do a few, take a break, repeat for the while minute). Stack your wrists under your shoulders- this is SO much core so if its too much practice them in slow mo...

  • Block 10 Week 2 WOD 3

    Complete 3 Rounds: 18 minutes

    MIN 1: DB Cleans
    MIN 2: Bench Row (30 sec ea side)
    MIN 3: Bridge & Chest press
    MIN 4: Bridge Hold Pullover
    MIN 5: Tricep Dip (take a break or two if you need)
    MIN 6: Toes to Bar (sub pike kickbacks) (30 seconds on/30 seconds rest)

    Complete 2 rounds: 6 MIN
    MIN 1: Bi...

  • Block 10 Week 3 WOD 1

    20 Minutes to get as far as possible: 2…4…6…8…10…

    If you want extra you can do a 25 minute time cap instead.

    Curtsey Lunges (half reps on ea side)
    Squat to OH Press
    Pushups
    DB Elevated bridges
    DB Sit Ups
    DB Deadlifts
    Speed Jump Rope (always 50 reps or 1 minute)

    Weight suggestion:
    M: 20-40#+ S...

  • Block 10 Week 3 WOD 2

    15 MIN AMRAP:
    10 Chin Ups (mod bent over row)
    10 Push Press
    8 Plank Rows (4 on ea)
    8 DB Burpees (no pushup)

    1-3 minute rest. Then right into:

    6 MIN AMRAP: Use as much resistance as possible:

    Band Pull aparts x 20 (pinch your shoulder blades)
    Band Upright Row x 15 (pull up and slightly back)
    Ba...

  • Block 10 Week 3 WOD 3

    Complete 8 sets of each each exercise using the Tabata protocol. Tabata means 20 seconds on (completely the prescribed exercise at max reps), followed by 20 seconds of complete rest.

    Complete 8 sets of each, the first 4 sets on one side, the last 4 sets on the other (where applicable).

    1. DB St...

  • Block 10 Week 4 WOD 1

    15 MIN AMRAP:

    Devil Press x 8 reps
    Bent Over Row x 8 reps
    Pike Pushups x 12 reps
    DB Chest Press & Bridge x 16 reps
    Plank Jacks x 20 Reps

    Complete 3 rounds: 40 seconds on/ 20 seconds off of:

    Max Bicep curls
    Max Alternating Overhead Press
    Max Tricep Overhead Extension
    Plank Hold (pull your hands...

  • Block 10 Week 4 WOD 2

    6 minute AMRAP. Rest 30-60 seconds after.

    3 Burpee
    6 Thruster (squat to press but in one fast motion)
    9 Air Squats

    6 minute AMRAP. Rest 30-60 seconds after.
    3 Burpee
    6 DB Cleans
    9 Plank Shoulder Taps (r/l = 1)

    6 minute AMRAP. Rest 30-60 seconds after.
    3 Sit to Stand & Press (go heavy)
    6 Chin U...

  • Block 10 Week 4 WOD 3

    5 rounds. If you have time do 6:

    MIN 1: DB Snatch x 6 (on ea side)
    MIN 2: Plank Row x 8 (on ea side)
    MIN 3: Max Walking Lunge
    MIN 4: Max Goblet Squat
    MIN 5: Max Speed Jump Rope

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