6/23/13- SOD

Bands & Sprints

It's a beautiful day so head outside for today's SOD. You'll need a set of bands and room to run. Good luck!

1)Run :30

Band Lateral to Front Raise 10

Sprint :30

(Complete 3 sets)

2)Run :30

Band Rows 20

Sprint :30

(Complete 3 sets)

3)Run :30

Band Chest Press and Chest Fly 10

Sprint :30

(Complete 3 sets)

4)Run :30

Band Woodchops 10

Sprint :30

(Complete 3 sets)

5)Run :30

Band Hold :45

Sprint :30

(Complete 3 sets)

6)Run :30

Band Bicep Curl 20

Sprint :30

(Complete 3 sets)

7)Run :30

Band Tricep Press 20

Sprint :30

(Complete 3 sets)

8)Run :30

Band Squat and Press 10

Sprint :30

(Complete 3 sets)

6/7/13- SOD

KB/BW Combo

1)KB Swing

Pullups

Burpees

20x4

2)KB Squat & Press

Walking Lunge

Jumping Jacks

20x4 (each side)

3)KB Figure 8's

Pushups

Mountainclimbers 

20x4

4)KB Suitcase 10x4 (each side)

Elbow Plank :90x4

Run :60x4

6/6/13- SOD

BB Complex & Jump Rope

Front Squat

Hang Clean & Press

Bent Row 

Stepback Lunge

Shrug

Bicep Curl

SL Deadlift

Walking Lunge

Deadlift to Upright Row

Squat & Press

JR :60

10 Reps for each set. 4 sets. Good luck!

The FitCage Has Arrived!

Our Tasmanian Devil I Course Map

Check out our Groupon deal!

http://www.groupon.com/deals/1000-percent-fitness?pt=aUaqTJTAAAABRosdL6ePCzQ14FvUH_LHW

6/1/13- From WOD to SOD

From now on, so as not to confuse ourselves with Crossfit, an organization which I despise, our workouts of the day will now be known as our Sweat of the Day (SOD).

Today's SOD:
20 Burpees
20 Pushups
10 DB Turkish Getups (each side)
40 DB Walking Lunges
10 Squat Jumps
:60 Elbow Plank
10 DB Plank Rows (each side)
:60 Jump Rope

Repeat for a total of 4 sets. Good luck!