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.

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

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

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)

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

SAVAGE AND A HALF

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

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

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

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 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

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

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)

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

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

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

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

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

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)