GET 33% OFF YOUR FIRST 1 MONTH!

Limited time - use promo code: 2021 at checkout

Block Seventeen

Block Seventeen

Subscribe Share
Block Seventeen
  • Block 17 Week 1 WOD 1

    This Strength Workout is 21 minutes. You will need the following equipment;

    Medium -Heavy Dumbbells:
    M: 20-40
    W: 12-25

    Workout: Complete the following 15 MIN AMRAP;

    Swing to Lunge x 16 reps (8/8)
    Step Up x 16 reps (8/8)
    Pistol x 16 reps (8/8)
    Stiff Leg Deadlift x 16 reps

    Finish With;
    90 sec ...

  • Block 17 Week 1 WOD 2

    This Strength Workout is 20-25 minutes. You will need the following equipment;

    Medium - Heavy Dumbbells:
    M: 20-40
    W: 12-25

    Workout: Complete 4 - 5 rounds
    MIN 1: Bent Row Right
    Min 2: Run Row to Upright Right
    Min 3: Push Press Right
    Min 4: Side Standing Crunch to Curl
    Min 5: Bench Plank Prow R...

  • Block 17 Week 1 WOD 3

    This Strength Workout is 20 minutes. You will need the following equipment;

    Light -Medium Dumbbells
    M: 20-35
    W: 8-20

    Workout the following 20 Min AMRAP;

    Sumo to OH Press x 12 reps
    Plank Row to Dead x 6 reps
    Bicep Curl to Tricep Ext x 12 reps
    Tricep Dip x 12 reps
    Bench Toe Taps x 24 (r/l= 1 rep...

  • Block 17 Week 2 WOD 1

    This Strength Workout is 20-25 minutes. You will need the following equipment;

    Medium -Heavy Dumbbells:
    M: 20-40
    W: 12-25

    Workout: 25-20-15-10: Complete 25 reps, then 20 reps, then 15 reps, and then 10 reps of each;

    Elevated Bridges
    Side Lying Hip Riase (on each side)
    Bear Squats
    Squat
    Static...

  • Block 17 Week 2 WOD 2

    This Strength Workout is 20 minutes. You will need the following equipment;

    Medium -Heavy Dumbbells
    M: 20-40
    W: 12-25

    Complete the following 10 Min EMOM. In the odd minutes complete 8 burpees. On the even minutes complete 10 chest press plus 10 tricep extensions.

    Min 1: 8 Burpees
    Min 2: 1- Ch...

  • Block 17 Week 2 WOD 3

    This Strength Workout is 24 minutes. You will need the following equipment;

    Medium to Heavy Dumbbells
    M: 20-40
    W: 12-25

    Complete the following 6 min circuit 4 times through;

    Min 1: Step Up to Curl
    Min 2: Hip Thrust to Pullover
    Min 3: Seated Curl to Press
    Min 4: Bent Bench Row (alt)
    Min 5: Ben...

  • Block 17 Week 3 WOD 1

    This Strength Workout is 20-25 minutes. You will need the following equipment;

    Medium -Heavy Dumbbells
    M: 20-40
    W: 12-25

    Complete the following 18 min AMRAP;

    Walking Lunge x 16 reps (8/8)
    Step Up Hops x 16 reps (8/8)
    Elevated Deadlift x 16 reps (8/8)
    Hip Thrust x 16 reps
    Box Jump x 8 reps

    F...

  • Block 17 Week 3 WOD 2

    This Strength Workout is 20-25 minutes. You will need the following equipment;

    Medium -Heavy Dumbbells:
    M: 20-40
    W: 12-25

    Complete the following 10 min Emom. On the odd minutes complete 12 plank rows. On the even minutes complete bench row x 12 reps + lateral hop x 12 reps

    Min 1: Plank Row (b...

  • Block 17 Week 3 WOD 3

    This Strength Workout is 20 minutes. You will need the following equipment;

    Medium -Heavy Dumbbells:
    M: 20-40
    W: 12-25

    Workout: Complete the following for 20 minutes;
    20 Dead to Upright
    15 Swings
    10 Push Press
    5 Straddle Bench Hops

    Enjoy Your Workout!

  • Block 17 Week 4 WOD 1

    This Strength Workout is 20-25 minutes. You will need the following equipment;

    Medium -Heavy Dumbbells:
    M: 20-40
    W: 12-25

    Workout: Complete 4 - 5 rounds
    MIN 1: Chest Press
    Min 2: Pullover to Sit-Up
    Min 3: Straddle Bench Row
    Min 4: Straddle Plank Knee Tuck (alt)
    Min 5: Straddle Alt Snatch

    Enj...

  • Block 17 Week 4 WOD 2

    This Strength Workout is 20-25 minutes. You will need the following equipment;

    Medium -Heavy Dumbbells:
    M: 20-40
    W: 12-25

    Workout: Complete 4 - 5 rounds
    100 Jump Rope
    20 Pistol Squats
    20 DM Cleans
    20 Squats
    20 Back Lunges
    10 Box Jumps

    Enjoy your workout!

  • Block 17 Week 4 WOD 3

    This Strength Workout is 20-25 minutes. You will need the following equipment;

    Light/Medium -Heavy Dumbbells
    M: 15-35
    W: 8-20

    Complete 25, then 30, then 15, then 10 reps of each;

    Push-up
    DB Swing
    Curl to Press
    Tricep Dip
    Superman
    Plan Jax

    Enjoy your workout!