WOD: July Workout Highlights

22 Exercises For The Month of July

Bookmark this page for all our July Workout of the Day workouts. Check in daily for your motivation and inspiration. Thank you for the continued support.


arm superset exercise: thor hammer curls and hulk tricep extensions

HAMMER & SMASH

A1. Cable Rope Hammer Curls - Double Pump At Top: 4 x 10 reps + drop set (2-0-1-double pump)
- 2 second lower - 0 - 1 sec lift - double pump at top

A2. Cable Rope Tricep Extensions - Spread Aparts: 4 x 10 reps + drop set (3-0-1-0)
- 3 second lower - 0 - 1 sec lift - 0
- drop sets should be approx. 20% drops of total


leg exercise: sled pull with minotaur

BEAST OF BURDEN

Sled Pulls: sets to failure
- one sled pull length = one set
- add a plate (45lb)/ set - continue until failure
- rest 60s between sets


back exercise: lat pushdown with medusa

ROCK HARD LAT SPREAD

Cable Lat Pushdowns: 4 sets x 10 reps + drop set (3-0-1-0)
- 3 second negatives
- drop set = 20% drop/set


leg/back exercise: racks pulls with khal drogo

THE STALLION WHO RACKS THE WORLD

Rack Pulls (Sumo or Conventional): 3 sets x 3 reps
- rest 60 seconds
- use sumo or conventional stance (your common deadlift stance)
- set up safety bars just below knees or shins (your deadlift sticking point)
- build up one plate at a time performing 3-5 reps until max weight


bicep exercise: barbell curls with spock

LIFT LONG AND PROSPER

Standing Barbell Curls: 5 sets x 8 reps + drop set
- rest 45 seconds
- warm up 10 reps/ set - increase 10lbs/ set until 8 rep max is reached
- perform 5 sets x 8 reps (rest 45 seconds) then drop set (no rest)
- drop set= decrease 10lbs/ set x 8 reps (or failure)



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Category: WOD