All Posts

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

    Strength / Skill:
    5 5 5 5 5 BackSquat

    WOD:
    5RFT

    7 BarMU
    17 Pushups
    6 Lunges

    wod
    | 0 | | 0
  2. Tiny powerbad PowerliftingBadgers
    Recovery - Workout
    Length: 60 minutes
    Workout:

    Light cardio and active recovery

    | 0 | | 0
  3. 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:
    Dumbbell Pullover
    Dumbbell Lateral Raise
    Lying Tricep Extension

    Decline Bench Press
    Lying Rear Delt Barbell Raise
    One Arm Seated Dumbbell Extension

    5 x 20:
    Dumbbell Side Bends
    Hanging Knee Raise

    | 0 | | 0
  4. Tiny sprata CrossFitLeonidas
    24 Sep 2017 - Workout
    Workout:

    Strength / Skill:
    Death by Kettlebell Swings

    WOD:
    AMRAP18

    15 Burpees
    15 FrontSquat

    205/135#

    wod
    | 0 | | 0
  5. Tiny powerbad PowerliftingBadgers
    Rest - Workout
    Length: 60 minutes
    Workout:

    Take a day off - you've earned it!

    | 0 | | 0
  6. Tiny rocky 800px PhillyTraining
    Sunday - Workout
    Body Parts: None
    Length: 45 minutes
    Workout:

    Rest Day

    | 0 | | 0
  7. Tiny sprata CrossFitLeonidas
    23 Sep 2017 - Workout
    Workout:

    Strength / Skill:
    Work on HSPU/HS Walk progressions for 15 minutes

    WOD:
    6RFT

    16 Pushups
    6 T2B
    14 GHD
    11 FrontSquat

    155/105#

    wod
    | 0 | | 0
  8. Tiny powerbad PowerliftingBadgers
    Bench Day - Workout
    Body Parts: Chest, shoulders
    Length: 60 minutes
    Workout:

    Bench - 3 sets of 5
    Chains/Boards - 3 sets of 5
    Triceps - 2 sets of 8
    Pecs (weighted dips) - 3 sets of 8
    One arm rows - 3 sets of 8
    Rear Delts - 2 sets of 8

    | 0 | | 0
  9. 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:
    Barbell Lunge
    Romanian Deadlift
    Rocking Standing Calf Raise

    Zerchers squat
    Single Leg Curl
    45 Degree Toe Raise

    5 x 20:
    Ab Rollout
    Standing Barbell Twist

    | 0 | | 0
  10. Tiny sprata CrossFitLeonidas
    22 Sep 2017 - Workout
    Workout:

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

    WOD:
    6RFT

    250m Row
    18 CalRow

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

    Deadlift - 3 sets of 5
    Lat Pulls - 3 sets of 8
    Good Mornings - 3 sets of 5
    Overhead Squat - 2 sets of 8
    Abs - 2 sets of 8 per lift attempted

    | 0 | | 0
  12. 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:
    Rope Lat Pull Down
    Barbell Upright Row
    Cross Body Hammer Curl

    Cable Seated Row
    Cable Face Pull
    EZ Bar Curl

    5 x 20:
    Lying Alternate Floor Leg Raise
    Seated Barbell Twist

    | 0 | | 0
  13. Tiny sprata CrossFitLeonidas
    21 Sep 2017 - Workout
    Workout:

    Strength / Skill:
    5 5 5 5 5 HangClean

    WOD:
    AMRAP10

    100 DU
    12 StrPullups
    8 BBJ

    24/20"

    wod
    | 0 | | 0
  14. Tiny powerbad PowerliftingBadgers
    Recovery - Workout
    Length: 60 minutes
    Workout:

    Light cardio and active recovery

    | 0 | | 0
  15. Tiny rocky 800px PhillyTraining
    Thursday - Push - Workout
    Body Parts: Chest, Shoulders & Triceps
    Length: 45 minutes
    Workout:

    5 x 5:
    Standing Military Press
    Incline Dumbbel Bench Press

    4 x 8-12:
    Decline Dumbbell Bench Press
    Seated Arnold Press
    Lying Tricep Extension

    Incline Dumbbell Flys
    Seated Barbell Front Raise
    EZ Bar Incline Skullcrusher

    5 x 20:
    Strict Toes to Bar
    Twisting Hanging Knee Raise

    | 0 | | 0