All Posts

  1. Tiny sprata CrossFitLeonidas
    20 Nov 2017 - Workout
    Workout:

    Strength / Skill:
    5 5 5 5 5 Thrusters

    WOD:
    6RFT

    16 KBSn
    21 Snatches

    75/55#
    2pd kb

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

    Light cardio and active recovery. Focus on stretching/ rehab for knees, hips and shoulders.
    Don't forget to reduce caloric intake when not lifting

    | 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:
    Machine Flys
    Dumbbell Front Raise
    Weighted Bench Dips

    Pec Dec
    Seated Arnold Press
    High Pulley Overhead Rope Extension

    5 x 20:
    Decline Sit Up
    Lying Alternate Floor Leg Raise

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  4. Tiny sprata CrossFitLeonidas
    19 Nov 2017 - Workout
    Workout:

    Strength / Skill:
    3min max effort Muscle Ups

    WOD:
    AMRAP13

    30 PowerSnatch
    30 PushPress
    400m Run
    20 BarMU

    75/55#

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

    Light cardio and active recovery. Focus on stretching/ rehab for knees, hips and shoulders.
    Don't forget to reduce caloric intake when not lifting

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

    Rest Day

    | 0 | | 0
  7. Tiny sprata CrossFitLeonidas
    18 Nov 2017 - Workout
    Workout:

    Strength / Skill:
    5 5 5 5 5 Clusters

    WOD:
    3RFT

    15 BoxJumps
    20 KTE
    20 CalBike
    25 Pushups
    20 BBJ

    30/24"

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

    Light cardio and active recovery. Focus on stretching/ rehab for knees, hips and shoulders.
    Don't forget to reduce caloric intake when not lifting

    | 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:
    Single Leg Press
    Single Leg Curl
    Seated Barbell Calf Raise

    Dumbbell Jumping Squat
    Dumbbell Stiff Leg Deadlift
    One Leg Donkey Calf Raise

    5 x 20:
    Seated Barbell Twist
    Kneeling Cable Crunch

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  10. Tiny sprata CrossFitLeonidas
    17 Nov 2017 - Workout
    Workout:

    Strength / Skill:
    5 5 5 5 5 Deadlift

    WOD:
    3RFT

    30 StrPullups
    15 Cleans
    30 KBSn
    20 BBJ
    30 Wallballs
    15 Slamballs
    15 HPC

    115/85#
    1pd kb
    30/24"
    20/15# sb
    30/20# wb

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

    Light cardio and active recovery. Focus on stretching/ rehab for knees, hips and shoulders.
    Don't forget to reduce caloric intake when not lifting

    | 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:
    EZ Bar Reverse Grip Bent Over Row
    Seated Cable Shrug
    Cable Curl

    Reverse Grip Bent Over Row
    Behind The Back Barbell Shrug
    Cross Body Hammer Curl

    5 x 20:
    Dumbbell Side Bends
    Lying Alternate Floor Leg Raise

    | 0 | | 0
  13. Tiny sprata CrossFitLeonidas
    16 Nov 2017 - Workout
    Workout:

    Strength / Skill:
    6 x 200m run

    WOD:
    3RFT

    25 CalBike
    20 Wallballs
    30 HPC
    3 RopeClimb
    25 C&J

    115/85#
    20/14# wb

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

    Light cardio and active recovery. Focus on stretching/ rehab for knees, hips and shoulders.
    Don't forget to reduce caloric intake when not lifting

    | 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:
    Chest Dip
    Alternate Seated Dumbbell Press
    Two Arm Cable Tricep Kickback

    Barbell Pullover
    Lying Rear Delt Barbell Raise
    Weighted Bench Dips

    5 x 20:
    Twisting Decline Sit Up
    Twisting Hanging Knee Raise

    | 0 | | 0