Intermediate Workouts

Sitting On The Run

This is a good one for the runners out there. Equipment: Bench/Chair Treadmill or 400m stretch to run. Workout (Repeat for 20, 30, or 50 min) Run 400 Meters 30 pushups (for more intensity, put feet up on bench/chair and hands on ground) 30 dips off bench/chair 15 chair/bench step-ups left leg 15 chair/bench step-ups…

Add 6 To The Mix

Equipment Dumbbells (Heavier) Skipping Rope Workout 3-5 rounds for time: 6 Get-Ups 12 Squat Presses 18 V-Ups 24 Mountain Climbers 30 Burpees 100 skips

WOD – 20131127

800m run AMRAP in 20 min: 10 Man Makers 10 Goblet Squats 10 Walk The Floors 10 Pull-Ups 400m Run 800m Run

WOD (2013-11-13)

Hey Extremers, Lace up those sneakers and head out for an easy 30-45 min run/jog/walk.¬† We’ll finish up with some strength and abdominal work. Equipment: Dumbbells Set (3 Times) 50 Walking Lunges 30 Burpees 3 x 90s Plank 50 Squats Set (3 Times) 10 Weighted Sit-Ups 30 Bicycles 50 Scissor Kicks 30 V-Sits 10 Toe…

WOD – Sprint 10’s

This workout came from a WOD on the Spartan Site. I found this workout was best done in a group. It made the sprints more competitive and fun. I had to laugh because it states that we should be able to get through this 4-8 times for a Spartan Sprint. We only made 4 sets…

WOD (2013-11-09)

Hey extremers, This one is good one for home or the gym. You can use a flight of stairs at home. If not skipping is great. Skip for 2 minutes. Also remember to check out our videos for options if you are having trouble remembering how to do the exercise or are looking for beginner…

AMRAP – Take 01

Hello Extremers, This workout involves working through the set as many times as you can for the allotted time. BEGINNER: 15 minutes INTERMEDIATE/ADVANCED: 30-45 minutes EQUIPMENT: Heavy dumbbells or barbell Leibert Bars Medicine Balls Warm-Up 5-10 minutes of easy running Warm-Up Instructions Workout SET: (8 exercises ¬†with cardio intervals between) 15 Push-Up – Clean Press…

Uphill Sprints and 30s Hell (SPARTAN Inspired)

Find a nice steep trail or hill with a grassy knoll to do a circuit in nearby. This is a totally SPARTAN WOD inspired workout! 1-6 15-second uphill intervals on 30 seconds of recovery. 10 -30 Tricep Dips or Pull-ups 10 -30 Cross Fit Burpees 10 -30 Situps 10 -30 Bootleggers 1-6 30-second uphill intervals…

Every 6 Minutes

Hello Extremers, Where I am today it is a beautiful day. This will get you outside in the fresh air… If not there is always a treadmill or elliptical you can use. EQUIPMENT: Timer Warm-Up Warm-Up Instructions Workout Pretty simple. Go for a run/walk for a minimum of 30 minutes. Every 6 minutes stop and…

Building Strength

Hello Extremers, This one is for my friends looking to get stronger! Form over speed people. Make sure the moves are proper and the alignment is correct. EQUIPMENT: Heavier Barbell, Dumbbells, or Sandbag Leibert Bar Pull-Up Bar Warm-Up Warm-Up Instructions Workout SET: Do 50 of each exercise. Simple right? Weighted squats. Rest weight on shoulders.…

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