Workouts

WOD – Sprints and Weights

This workout includes sprints and quick sets in between for recovery. This is a quick workout meant to keep you burning through the whole workout. Equipment: KettleBell or Sandbag Workout: (3 Times) 800m Run 10 Push-Presses, 10 KettleBell Swings 200m Run 10 Weighted Front Lunges Left Leg, 10 Weighted Front Lunges Right Leg, 10 Weighted Squats…

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…

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