Author Archives: gundersj16

Workout of the Week #9

I will be taking a break on the WOW workouts to prep up for the next challenge. Therefore, this week will be the last workout until the challenge begins in September. I will be developing an entirely new blog devoted … Continue reading

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Workout of the Week #8

3 Rounds for time: Row 1,000 meters (Damper set at 5/6) 35x Wall Ball Shots (20 M / 12 W) 50x double-unders or 150x Single Unders (Jump Rope) Run 800m (0.50 mile) on a treadmill or complete 800m (0.50 mile) on … Continue reading

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Workout of the week #7

4 Rounds for time of: 10x Barbell Push Press (115 M / 65 W) 10x Barbell Deadlift (225 M / 135 W) 20x Bar Facing Burpees   Barbell Push Press Technique:     Hand placement Start with your hands just … Continue reading

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Workout of the Week #6

4 Rounds for time: 50x Double Unders or 150x Single Unders (jump rope) 20x Push-ups 15x T2B (toes to bar) or 20x Hanging Leg Raise (ab straps) or 30x Sit-ups   Double Under Technique Jump and pass rope under feet … Continue reading

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Workout of the Week #5

5 Rounds of:   400m Run or Row 10 pull-ups 20 push-ups 30 sit-ups 40 squats   The exercises in this workout should need no review.  These are all bodyweight exercises that we all do on a regular basis.  The … Continue reading

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Workout of the Week #4

5 rounds for time: 10x Man Makers (use a weight this is comfortable yet challenging), 30x Air Squats, 50x Double whip smash (battling ropes),   Man Makers Technique Step 1: Start with a dumbbell in each hand and stand straight up. … Continue reading

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Workout of the Week #3

This week your challenge will consist of two basic exercises: Rowing Machine & Wall Ball Please read all directions below before proceeding to the workout. Men will be using a 12 pound medicine ball and women will be using a … Continue reading

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