Bookmark this page for all our August 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.

GOBLETS OF FIRE

DB Goblet Squats
5 sets x 20 reps rest 60 seconds
dumbbell above waist engages more core
can be substituted with a kettlebell

Let them Burn. Not 300 but 100 reps should do the trick.

That 100 rep is a woozy. It's the sweet spot for kettlebell training.

Volume and work especially with manageable weight.

If you're new to squatting with a barbell then get your work in with the goblet squat.

You'll learn to sit into your hips and proper spine positioning.

Oh and sweat like a MoFo.

HA-OOH! HA-OOH!

DROPPIN’ THUNDER

KB Alternating Bent Over Rows
4 sets x 20 reps total (10/arm) rest 60 seconds
- alternating reps - tap ground with each rep
- keep back parallel with ground

Viking Shreds my Brothers. Here's a tough bent over row variation.

The key is keeping the back parallel with the ground.

One kettlbell is always in contact with the floor. The other is rowed and alternate.

There are many variations of this exercise but we'll go into those another time, Savage Viking.

See you in Valhalla.

PRESS THE HEAVENS

DB Alternating Shoulder Presses
5 sets x 6 reps (2-0-1-0) rest 60 seconds
- (2 sec lower - 0 - 1 sec lift/press - 0 )
- 6 reps = 6 alternating reps with each arm

A quick redo upgrade of an oldie of one of my go to shoulder presses.

I try and hit standing Barbell Shoulder Presses (my work numbers) a couple times a week.

Other times, for the Savage pump I mix it up. This is one of them, Alternating DB Shoulder Presses.

One thing I don't do is seated dumbbell presses. Stand when you can - use your core not a back rest.

WICKED WICKED LEGS

Walking Kettlebell Lunges
4 sets x for distance - rest 60 seconds
- use distance as the goal (approx 20-30 total steps)
- long stride for glutes/ short stride for quads

Gluteus Roundus! Lunges are pure evil so do them.

It's the exercises we hate that we should do more often.

It's the exercises that make you want to vomit all your juices that make the difference.

The exercises we hate, usually, are exercises we suck at.

So unsuck, Gladys.

NO BULL LAT SPREAD

Cable Lat Flyes
4 sets x 10 reps (3-0-1-1) rest 45 seconds
(3 sec lower - 0 - 1 sec lift/flye - 1 sec contraction)
- flye movement towards glutes

Once your back is blown up from the heavy lift, it's chiseling time. Your body is a block of juicy clay.

When you chase that challenge, lifting max weight or going for reps, that's the slapping on more clay process.

You need that. You can't chisel up. But once you've done the slapping dat mass you can start chiseling.

This exercise I consider a chiseler. Done towards the end of your back workout.

I'm doing that mind/muscle bull shit - just slowing it down and feeling the muscle work.

This is not an exercise you want to go heavy with.

Flare that shit. Ya Feel that?