WOW – Workout of the Week

WOW Basic Guidelines are as follows:

  1. Weights should be heavy enough that the last rep or two of the each set are difficult to complete.  Adjust weight from set to set to achieve this outcome
  2. Minimize your rest between exercises.  In the simplest of terms: Work until you can’t, rest until you can.  Stop if you must, but never quit
  3. Listen to your body.  Handle discomfort, but avoid pain.  If it doesn’t feel right, it isn’t right.

Workout of the week, 8/21/17

Barbell Building Day – 2×15; 3×12; 4×10; 5×8;
Barbell Deadlift
Barbell Back Squat
Barbell Military Press
Barbell Bent Over Row
Barbell Bench Press
Barbell Curls
Barbell Triceps Extension
Barbell Lunges

Workout of The Week, 8/14/17

Dumbbell Circuit Day 3×12; 4×10; 5×8;
DB Front Squat to OH Press
DB Pushup to Renegade Row
DB Deadlift to Bent Over Row
DB Lunges with curls
DB Stork Stance Triceps Extensions

Workout of the Week, 8/7/17

Kettlebell Circuit – 3×12-15
KB Figure 8 Swing
KB Goblet Squat
KB Single-Leg Deadlift
KB Snatches
KB Turkish Get Ups
KB Cleans
KB Thrusters
KB Suitcase row

Workout of the week, 7/31/17

Body Weight Circuit – 3×12-15
Hand Release Pushups
Prisoner Squats
Bench/Chair Dips
Single Leg Touchdowns
Burpees
Step Ups
Pullups
Planks

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