WOD: September Workout Highlights

17 Exercises For The Month of September

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


tricep exercise: barbell skull crushers hell

HORSESHOES FROM HELL

A. Barbell Skull Crushers: 4 sets x 10 reps (2-0-1-0)
- rest 45 seconds
- (2 second lower - 0 - 1 second lift - 0)


bicep exercise: barbell lap curls - apocalypse

BICEPS OF THE APOCALYPSE

A. Barbell Lap Curls - Pyramid Up: 4-6 sets x 15-3 reps
- keep increasing the resistance each set
- stop once you can only complete 3 reps

B. Barbell Lap Curls - Pyramid Down: 4-6 sets x As Many Reps As Possible (AMRAP)
- at 3 rep max perform as many reps to failure
- reduce the resistance and perform AMRAP/ set


tricep exercise: cable tricep extensions - guile

PATRIOT TRICEP MEAT

Cable Overhead Tricep Extensions With Rope L/R: 4 sets x 10 reps + drop set (3-0-1-0)
- 3 second lower - 0 - 1 second lift - 0
- rest 45 seconds
- drop set = decrease a plate/ set x 10 reps (or failure)


sled exercise: sled pull - 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


leg exercise: barbell chaos squats - wolverine

DANGLING NUTS

Barbell Squats - Band Suspended Kettlebells: 4 sets x 10 reps
- suspend 25lb kettlebells with bands on each side
- rest 60 seconds



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Category: WOD