January 2017 Exercises

Bookmark this page for all our January 2017 Workout of the Day workouts. Check in daily for your motivation and inspiration.

These WODs are not intended to be full workouts but as exercises or techniques to add to your existing workouts.


ab exercise: plank rows mummy

ANCIENT PLANK OF DOOM

Cable Plank Rows W/Handle L/R
4 sets x 8 reps (3-0-2-0) rest 30 sec
(3 sec lower - 0 - 2 sec lift/row - 0 )
can substitute cable with resistance band


tricep exercises: tricep extensions street fighter

PATRIOT TRICEP MEAT

Overhead Tricep Extensions W/Rope L/R
4 sets x 8 reps + drop set (2-0-1-0) rest 45 sec
(2 sec lower - 0 - 1 sec lift/extension - 0)
drop set = reduce one plate or 20%/ set


shoulder exercise: bent over reverse flyes gargoyle

GRANITE SHOULDERS

Dumbbell Bent Over Reverse Flyes
4 sets x 8 reps (2-0-1-0) rest 45 seconds
(2 sec lower - 0 - 1 sec lift/flye - 0)


back exercise: seated lat rows broinidas

NO ROOM FOR SOFTNESS

Seated Cable Lat Rows W/V-Handle
10 reps, 10 sec rest, 20 reps, 20 sec rest, 30 reps, 30 sec rest, 40 reps
use approx 40-50% 1rm - do not change weight


chest exercise: bench 1and half tiger

SAVAGE AND A HALF

Barbell 1½ Bench Press
4 sets x 8 reps - rest 60 seconds
1 full rep & bottom half rep & repeat


shoulder exercise: barbell shoulder press bronan

SHOULDERS OF WOE

Barbell Shoulder Press
10 sets x 10 reps - rest 30-45 seconds
use 75-80% of 1 rep max or use 12 rep max


back exercise: lat pulldown with rope - dudedevil

LATS WITHOUT FEAR

Cable Incline Lat Pulldowns w/Rope
4 sets x 10 reps + drop set - rest 45 seconds
-(3 second lower - 0 - 1 second lift/pull - 0)
drop set= 20% drop/set - no rest


leg exercise: barbell deadlifts conventional - orc

SAVAGE ORC POWER

Barbell Deadlifts Conventional
1 set x AMRAP @ 85% 1 rep max - rest 120 seconds
4 sets x 6 reps @ 75% 1 rep max - rest 120 seconds
AMRAP = As Many Reps As Possible
1 rep max = maximum weight lifted for 1 rep


tricep exercise: overhead cable tricep extensions - brohees

TRICEP KILLER

Tricep Overhead Extensions W/Rope
4 sets x 8 reps (2-0-1-0) rest 45 seconds
(2 second lower - 0 - 1 second lift - 0)
set up rope attachment at hip level


bicep exercise: dumbbell hammer curls - brohees

SLAYING WITH BIG PIPES

Dumbbebll Hammer Curls
Run The Stack Up: 6 reps/set - rest 30 sec
Run The Stack Down: AMRAP/set - no rest
start 40% of max - increase/decrease 5lbs/set
AMRAP = As Many Reps As Possible to failure


shoulder exercise: seated shoulder press - ranger

GO GO POWER PRESS

Floor Seated One Arm Dumbbell Shoulder Press L/R
4 sets x 8 reps (2-0-1-0) rest 60 seconds
(2 sec lower - 0 - 1 sec lift/press - 0)


chest exercise: bench press - saiyan

BENCH KAMEHAMEHA BRAH

Barbell Bench Press (GVT)
10 sets x 10 reps rest 30 seconds
approx 75% of 1 rep max - same weight for all sets
if all 10 x 10 are completed, increase 5lbs next time


ab exercise: filthy sickles brosputin

FILTHY SICKLES

Medicine Ball Woodchoppers L/R
4 sets x 60 seconds(30 seconds/side)
similar to russian twist but diagonal motion
left shoulder to right hip - right shoulder to left hip


shoulder exercise: shoulder punch hercules

HERCULES PUNCH

Dumbbell Shoulder Punches
4 sets x 8 reps
rest 45 seconds
extend one dumbbell while holding the other
variations: alternating or double punch


back exercise: landmine row vein

SAVAGE BACK BREAKERS

Landmine Lat Rows With Rope
5 sets x 10 reps (3-0-1-0) rest 45 seconds
(3-0-1-0) = (3 sec negative - 0 - 1 sec positive/pull - 0)
use rope for more lat activation & pull it apart
back parallel to ground & tap plates to ground


chest exercise: bench press - lionbro

THUNDER CHEST HOOOOO!

A. Barbell (BB) Bench Press 6 sets x 3 reps
40%, 50%, 60%, 70%, 80%, 90% of 1 rep max - rest 60 seconds

B. BB Bench W/ Bottom Pause 3 x 3 reps (1-3-1-0)
(1 sec lower - 3 sec bottom pause - 1 sec press - 0)
use 70% of 1 rep max bench - rest 60 seconds


bicep exercise: preacher curls tigricorn

HARD ASS SAVAGE PEAKS

Dumbbebll Preacher Bicep Curls L/R
4 sets x 6 reps (3-0-1-0) + pump set
rest 45 sec
(3-0-1-0) = (3 sec lower - 0 - 1 sec lift/curl - 0)
last set/pump set = as many reps reps possible (1-0-1-0)


 

 
 

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