Bookmark this page for all our March 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.

SHOULDERS S.O.B.

Barbell Shoulder Press
5 sets x 8 reps + drop set (3-0-1-0) rest 45 seconds
- (3-0-1-0) = (3 sec lower - 0 - 1 sec lift/press - 0)
- drop set = drop 20%/set - 8 reps or failure - no rest

DELT CLANGIN’ & BANGIN’

Dumbbell Side Lateral Raises
Pyramid Up & Down: 6 sets x 5, 5, 5 reps
- 1st, 3rd, 5th pyramid up: light, medium, heavy dumbbells
- 2nd, 4th, 6th pyramid down: heavy, medium, light dumbbells
- 5lb increases eg: 25, 30, 35lbs

DEADMAN SIT UPS

Coffin Sit Ups With Plate
4 sets x 8 reps (4-0-1-0) rest 45 seconds
- (4 sec lower - 0 - 1 sec lift/sit up - 0 )
- keep plate (or weight) up high glued to the ceiling

DEADLIFT MADNESS

Barbell (Sumo) Deadlifts
5 sets x 4 reps - rest 60-90 seconds
- build up with 4 reps with 45lb & 25lb plates only
- use sumo or conventional stance

SCORPION CHEST CUTS 2

Cable Chest Flyes - Vertical
4  sets x 8 reps (2-2-1-0)  rest 45 seconds
- (2 sec lower - 2 sec bottom squeeze - 1 sec lift/flye - 0)
- can giant set with other chest flye movements

HAMMERS FROM VALHALLA

Dumbbell Hammer Curls - Rack Runs
A.    Run Rack Up: 6 reps/set - increase 5lbs/set
B.    Run Rack Down: AMRAP/set - decrease 5lbs/set
AMRAP = As Many Reps As Possible - rest 30 seconds

MAD TRAPS - HUMUNGUS RACK

Barbell Racked Shrugs
5 sets X 10 reps (1-0-1-2) rest 60 seconds
- (1 sec lower - 0 - 1 sec lift/shrug - 2 sec pause at top)
- start in racked position & only shrug with your traps

MAD TRAPS 2 - JUST SHRUG AWAY

Dumbbell Shrugs - Run The Rack
4+ sets x AMRAP (20 reps max) rest 45 seconds
- run the rack - increasing 10lbs/set
- AMRAP = “As Many Reps As Possible”
- continue until you cannot perform 5 reps

KING SIZE MEGA PEAKS

Laying Cable Hammer Curls w/ Rope
4 sets x 8 reps w/ extra pump at top
- extra quarter pump contraction at top of each rep
- build up appropriately to working sets - rest 45 seconds

DEEZ DANGLING NUTS

Barbell Squats w/ Band Suspended Weight
5 sets x 8 reps - rest 60 seconds
- suspend 25lb kettlebell (or plate) with bands
- use weight that is challenging for 8 reps

ROCK HARD LAT SPREADIN’

Cable Lat Pushdowns
4 sets x 8 reps (3-0-1-1) + drop set, rest 45 seconds
- (3 sec lower - 0 - 1 sec lift/pull - 1 sec bottom hold)
- drop set = reduce 20% each set, eg: 100, 80, 60, 40lb w/ no rest

I PITY DA TITTIES

BB Bench Press  w/ Band Suspended Weights
5 sets x 8 reps (2-2-1-0)  rest 60 seconds
- (2 sec lower - 2 sec bottom pause - 1 sec lift/press - 0)
- suspend 25lb kettlebell (or plate) with bands

21 GUN SALUTE

Barbell Bicep Curls - 21s
4 sets x 7 ½ reps, 7 sec iso hold , 7 full reps
- ½ reps = 7 reps from top to middle (90° to 0°)
- iso hold = 7 sec hold at middle (0°)
- full reps = 7 full range - regular (90° to - 90°)

OMEGA FRONT DELTA

Dumbbell Front Raises - Neutral Grip
4 sets x 8 reps (2-0-1-1) rest 45 seconds
- (2 sec lower - 0 - 1 sec lift - 1 sec pause at top)
- strict form - no body english

COBRA LAT FORGIN’

Cable Kneeling Lat W-Pulldowns
4 sets x 8 reps (3-0-1-1) rest 45 seconds
- (3-0-1-1) = (3 sec lower - 0 - 1 sec lift/pull - 1 sec bottom hold)
- kneel or sit on bench for adequate range of motion

ME FAST & ME STRONG

Barbell Bench Press W/ Bands
6 sets x 5 reps - rest 60 seconds
- approximately pr tension: 40% at bottom; 70% at top
- reps are to be performed explosively

LATS OVER HERE!

Cable Kayak Rows W/ Rope L/R
4 sets x 8 reps (3-0-1-0) rest 45 seconds
- (3-0-1-0) = (3 sec lower - 0 - 1 sec lift/row - 0)
- use staggered grip w/ rope & keep arms extended