May 2017 Exercises

Bookmark this page for all our May 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.


leg exercise: farmers walk santa

MOST SAVAGE WALK

Double Barbell Farmer’s Walk
4 sets x 40ft walks rest 120 seconds
load both bars evenly & with clips - lift & walk
build up gradually to peak set (peak set x4)
if barbell tips - put both down - lift & continue


chest exercise: bench extended sets -  tiger

GRRREAT EXPECTATIONS

A. Barbell Bench Press
4 sets x 8 reps (75% 1rm) rest 60 sec

B. Barbell Bench Press - Extended Sets
2 sets x 8, 4, 2 reps (75% 1rm)
8 reps, 15 sec rest, 4 reps, 15 sec rest, 2 reps, 60 sec rest


leg exercise: barbell squats - rambro

SQUAT FOR SOMETHING

Barbell Squats
5 sets x 8 reps - rest 60 seconds
warm up & build up to 5 working sets
approx 75% 1 rep max or 8 tough reps


chest exercise: barbell bench - lionbro

THUNDER CHEST HOOO!

Barbell Bench Press
4 sets x 10 reps - rest 60 seconds
warm up and build up appropriately
4 working sets of same weight - approx 75% 1RM


tricep warm-up: tri ext warmup bulk

TRI THESE HOT PIPES

Cable Tricep Extensions Compound Set
5 sets x 12,12 reps (outward & downward)
use approx 30% resistance - light weight
perform prior to bench to warm up triceps


leg exercise: barbell sumo deadlifts skelebro

SKELE-BUSTERS

Barbell Deadlifts (Sumo)
4 sets x 10 reps, rest 60-90 seconds
warm up & build up to 4 working sets
sumo or conventional - approx 12 rep max


leg exercise: barbell hack squat thickness

QUADS OF THICKNESS

Barbell Hack Squats
4 sets x 8 reps rest 60-90 seconds
start lift with bar behind the body
warm up & build up appropriately


ab exercise: medicine ball woodchopper filthy sickles brosputin

FILTHY SICKLES

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


ab exercise: russian twists brosputin

OH THOSE RUSSIANS

Medicine Ball Russian Twists
4 sets x 45 seconds - rest 45 seconds
rainbow like motion from hip to hip - tap ground
can substitute ball with kettlebell, plate or dumbbell


shoulder exercise: cable front raise punishbro

DELTA PUNISHMENT OOH RAH

Cable Front Shoulder Raises L/R
4 sets x 8 reps (2-0-1-1) rest 45 seconds
(2-0-1-1) = (2 sec lower - 0 - 1 sec lift/raise - 1 sec peak hold)
hold for 1 sec at peak contraction


back exercise: seated rows 2 hands 1 hand - orc

2 ROW OR NOT 2 ROW

Seated Cable Lat Rows L/R - 2 Pull 1 Lower
4 sets x 8 reps (4-0-1-0) rest 45 seconds
(4-0-1-0) = (4 sec lower - 0 - 1 sec lift/pull - 0)
pull 2 hands & lower 1 hand - left side then right side


leg exercise: hexbar deadlifts - brobacca

DON’T MESS WITH THE HEX

Trap Bar (Hex Bar) Deadlifts
5 sets x 5 reps - rest 60-90 seconds
use raised bar handles to target more quads
warm up & build up appropriately


back exercise: lat pulldown incline bench - bronobi

USE THE LATS FORCE

Lat Pulldowns w/Rope On Incline Bench
5 sets x 8 reps (2-0-1-0) rest 45 seconds
(2-0-1-0) = (2 sec lower - 0 - 1 sec lift/pull - 0)
exercise focus is full range of motion - no cheating


 

 
 

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