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Block Twelve

Block Twelve

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Block Twelve
  • Block 12 Week 1 WOD 1

    Complete 4 rounds of the following:

    Chin-ups x 12 reps, 10, 8, 6 reps
    DB Swing to Lunge x 20 reps (10 on each)
    Reverse Bench Row x 12 reps (12 on each)
    Step Up to Overhead Press x 10 reps (10 on each)
    DB Deadlift x 12 reps
    Speed Jumprope x 70, 80, 90, 100 jumps

    Weight Suggestion
    M: 20-40#+ DBS
    ...

  • Block 12 Week 1 WOD 2

    Complete the following 20 Minute AMRAP.

    8 Box Jumps
    10 Squat to Press
    12 Lateral Bench Hops (12 on each = 24 total)
    14 Deadlift to Upright Row
    16 Hip Thrust

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

  • Block 12 Week 1 WOD 3

    Complete 4 rounds of the following.

    Minute 1: American DB Swings
    Minute 2: Split Squats (30 sec each side)
    Minute 3: Pushups
    Minute 4: Tricep OH extension
    Minute 5: Plank Walk
    Minute 6: Climbers / rest (30 seconds each)

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

  • Block 12 Week 2 WOD 1

    Pyramid: Chest Press then Pushup (5 reps each, 4 reps, 3..)

    DB Upper Cut x 12 reps
    Db Clawers x 12 reps
    TRX Row x 12 reps
    Chest Fly x 12 reps (off bench)
    Side Plank Dip & Knee Tuck 12 reps (on each side)
    Bike Crunch (controlled) x 12 reps (on each side 24 total)
    Jump Rope x 50

    Weight sug...

  • Block 12 Week 2 WOD 2

    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. Lower body.

    DB Hip Thrust x 25 reps
    DB Squats x 25 reps
    Side Lunch Hops x 25 reps total
    DB Lunges x 25 reps (on ea side)
    25 ...

  • Block 12 Week 2 WOD 3

    Complete the following 8 MIN EMOM. Complete both in the SAME minute. You gotta move!

    8 DB Push Press
    8 DB Sumo to Upright

    Complete the following 7 MIN AMRAPs. Complete all exercises back to back without taking breaks and continue completing as many total rounds as you can for 7 minutes. T...

  • Block 12 Week 3 WOD 1

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

    Alternating Bent Over Row x 30 seconds
    Burpee x 30 seconds
    Elbow Plank Hold x 30 seconds

    Rest 1 minute. Complete 4 rounds of the following for 6 minutes of work total.

    Plank Delt Taps x 30 seconds
    Tricep Dips x 30 seconds
    DB S...

  • Block 12 Week 3 WOD 2

    Complete the following AMRAPs. Complete all exercises back to back without taking breaks and continue completing as many total rounds as you can for 12 minutes. After completing rest for a minute then move to next AMRAP.

    AMRAP 1: 12 MINUTES:

    2 DB Bear Squat + 2 Db Squats x 6 Reps (2 of each =...

  • Block 12 Week 3 WOD 3

    Complete 3 rounds of the following for 6 minutes of work total.

    Split Squats x 90 seconds
    Bench Toe Taps x 30 seconds

    Rest 1 minute. Complete 3 rounds of the following for 6 minutes of work total.

    Pistol Squat x 45 seconds (on each side, 90 sec total)
    Plank Jack to Knee Tuck x 30 seconds...

  • Block 12 Week 4 WOD 1

    Complete the following 10 MIN AMRAP.

    AMRAP means as many rounds as possible. Complete all exercises back to back without taking breaks and continue completing as many total rounds as you can for 10 minutes. Let’s move on this one, push it!

    Cleans x 10 reps
    Squats x 10 reps
    Side Lunge to cur...

  • Block 12 Week 4 WOD 2

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

    Jump Rope x 1 Min
    Elbow Plank rotations x 30 seconds

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

    Tricep Dip x 30 seconds
    Bicep Curl x 30 seconds
    Plank Walk x 30 seconds

    Complete 6 rounds of the following f...

  • Block 12 Week 4 WOD 3

    Using medium-heavy dumbbells, complete the following exercises just like the song the “12 Days of Christmas,” goes.

    Complete each exercise in ascending order then work back down to 1 while adding one exercise per round.

    It will like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the ...