All Posts

  1. Tiny sprata CrossFitLeonidas
    25 Jul 2017 - Workout
    Workout:

    Strength / Skill:
    5 5 5 5 5 OHP

    WOD:
    AMRAP8

    21 BBJO
    14 HipExt
    5 CalBike

    30/24"

    wod
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  2. Tiny powerbad PowerliftingBadgers
    Squat Day - Workout
    Body Parts: Legs, Back
    Length: 60 minutes
    Workout:

    Squat - 3 sets of 3
    Pause - Squat 3 sets of 3
    RDL - 2 sets of 6
    Abs - 2 sets of 8 per lift attempted

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  3. Tiny rocky 800px PhillyTraining
    Tuesday - Pull - Workout
    Body Parts: Back, Traps & Biceps
    Length: 45 minutes
    Workout:

    5 x 5:
    Deadlift
    Weighted Chin-ups

    4 x 8-12:
    Bent Over Dumbbell Row
    Cable Face Pull
    Rope Cable Curl

    Rope Pull Up
    Barbell Upright Row
    EZ Bar Curl

    5 x 20:
    Russian Twist
    Abdominal Air Bike

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  4. Tiny sprata CrossFitLeonidas
    24 Jul 2017 - Workout
    Workout:

    Strength / Skill:
    6 x 200m run

    WOD:
    5RFT

    4 RopeClimb
    16 AirSquats
    6 HangSnatch

    75/55#

    wod
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  5. Tiny powerbad PowerliftingBadgers
    Recovery - Workout
    Length: 60 minutes
    Workout:

    Light cardio and active recovery

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  6. Tiny rocky 800px PhillyTraining
    Monday - Push - Workout
    Body Parts: Chest, Shoulders & Triceps
    Length: 45 minutes
    Workout:

    5 x 5:
    Flat Barbell Bench Press
    Seated Dumbbell Overhead Press

    4 x 8-12:
    Wide Reverse Grip Bench Press
    Standing Arnold Press
    French Press

    Cable Crossovers (bent over)
    Seated Barbell Front Raise
    High Pulley Overhead Rope Extension

    5 x 20:
    Standing Cable Crunch
    Lying Bench Leg Raise

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  7. Tiny sprata CrossFitLeonidas
    23 Jul 2017 - Workout
    Workout:

    Strength / Skill:
    5 5 5 5 5 BackSquat

    WOD:
    EMOM 21

    3 AirSquats
    2 StrHSPU

    wod
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  8. Tiny powerbad PowerliftingBadgers
    Rest - Workout
    Length: 60 minutes
    Workout:

    Take a day off - you've earned it!

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  9. Tiny rocky 800px PhillyTraining
    Sunday - Workout
    Body Parts: None
    Length: 45 minutes
    Workout:

    Rest Day

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  10. Tiny sprata CrossFitLeonidas
    22 Jul 2017 - Workout
    Workout:

    Strength / Skill:
    PushPress - work to heavy single for the day

    WOD:
    5RFT

    19 StrPullups
    8 KBC
    11 HPS

    75/55#
    1.5pd kb

    wod
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  11. Tiny powerbad PowerliftingBadgers
    Bench Day - Workout
    Body Parts: Chest, shoulders
    Length: 60 minutes
    Workout:

    Bench - 3 sets of 3
    Chains/Boards - 3 sets of 3
    Triceps - 2 sets of 6
    Pecs (weighted dips) - 3 sets of 6
    One arm rows - 3 sets of 6
    Rear Delts - 2 sets of 6

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  12. Tiny rocky 800px PhillyTraining
    Saturday - Legs - Workout
    Body Parts: Quads, Hamstrings & Calves
    Length: 45 minutes
    Workout:

    5 x 5:
    Front Squat
    Seated Dumbbell Overhead Press

    4 x 8-12:
    Dumbbell Jumping Squat
    Wide Grip Romanian Deadlift
    45 Degree Toe Raise

    Barbell Walking Lunge
    Lying Cable Hamstring Curl
    One Leg Seated Dumbbell Calf Raise

    5 x 20:
    Lying Bench Leg Raise
    Standing Barbell Twist

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  13. Tiny sprata CrossFitLeonidas
    21 Jul 2017 - Workout
    Workout:

    Strength / Skill:
    5 5 5 5 5 FrontSquat

    WOD:
    EMOM 11

    3 Lunges
    4 RingMU

    wod
    | 0 | | 0
  14. Tiny powerbad PowerliftingBadgers
    Deadlift Day - Workout
    Body Parts: Legs, Back
    Length: 60 minutes
    Workout:

    Deadlift - 3 sets of 3
    Lat Pulls - 3 sets of 6
    Good Mornings - 3 sets of 3
    Overhead Squat - 2 sets of 6
    Abs - 2 sets of 8 per lift attempted

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  15. Tiny rocky 800px PhillyTraining
    Friday - Pull - Workout
    Body Parts: Back, Traps & Biceps
    Length: 45 minutes
    Workout:

    5 x 5:
    Snatch Grip Deadlift
    Weighted Pull-ups

    4 x 8-12:
    EZ Bar Reverse Grip Bent Over Row
    Dumbbell Upright Row
    Zottman Curl

    Incline Bench Barbell Row
    Sumo Deadlift High Pull
    Standing Dumbbell Curl

    5 x 20:
    Lying Heel Touches
    Strict Toes to Bar

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