Bookmark this page for all our February 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.

BICEP BABA YAGA

Single Arm Bicep Curls L/R
4 sets x 8 reps + drop set (2-0-1-0) rest 45 sec
- (2 sec lower - 0 - 1 sec lift/curl - 0)
- drop set = reduce one pin/set all the way down

HELLUVA LUNGES

Walking Kettlebell Lunges
6 sets x 20 steps (10 steps/leg) rest 45 seconds
- alternate kettlbell support with each set
- long step for glutes & short step for quads
- extra savage: add chains for more weight

LAT ORDER 66

Seated Cable Lat Rows W/ V-Handle
6 sets x 11 reps - rest only 30 seconds
- use the same weight for all sets

DEADLIFT CLOWN CLINIC

Barbell (Sumo) Deadlifts
A. 40%, 50%, 60%, 70%, 80%, 90% x 3 reps
B. 3 sets x 6 reps at 70% - rest 60-90 seconds
- percentages % are based on confident 1 rep max
- use sumo or conventional stance

SAVAGE CLIMBERS

Mountain Climbers
4 sets x 45 seconds rest 45 seconds
- keep intensity high - alternating feet quickly
- add at the end of a circuit or super set

HOCUS POCUS B!TCHES

1 Arm Dumbbell (Db) Shoulder Press L/R
Pyramid Up & Down 4 sets x 6, 6, 6 reps
- 1st, 3rd set pyramid up: light, medium, heavy db
- 2nd, 4th set pyramid down: heavy, medium, light db
- left 6, 6, 6 reps; right 6, 6, 6 reps; rest 60 seconds

THIS IS SQUATA!

Barbell Squats
4 sets x 6 reps rest 60 seconds
- use approx 70-80% of 1 rep max

I HAVE THE SWOLE POWER!

Hammer Strength Chest Press - Dirty 30s
4 Sets X 10 Top ½, 10 Bottom ½, 10 Full Reps
- top ½ = top to mid; bottom ½ = mid to bottom
- complete top, bottom & full reps then rest 60 sec

PIPES LIKE AN EGYPTIAN

Pharaoh Push Ups
4 sets x 10 reps (3-0-1-1) rest 45 sec
- (3 sec lower - 0 - 1 sec lift - 1 sec pause at top )
- tuck elbows in & place hands further forward

PLATE SMASHERS

Plate Ribbons
4 sets x 10 reps (2-0-1-0) rest 45 seconds
- (2 sec lower - 0 - 1 sec lift - 0)
- alternate left to right, right to left ribbon motion

SPARTAN LADDER OF HELL

A1. 2 Kettlebell Squats 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
- total squat weight: men 60lbs+;   women 30lbs+

A2. Push Ups  1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps
- eg: 10 squats, 1 push up, 9 squats, 2 push ups, etc...
- no rest between exercises

LUCK STARTS AFTER YOU GIVE 100

Barbell Squats 10 sets x 10 reps - rest 60 sec
- use approx 70% of 1 rep max
- if successful (10 x10) increase weight 5-10lbs next time
- recommended only once a week or every 2 weeks

FEAR THE UNREPPED LIFE

Cable Lat Pulldowns - Wide Grip
10 reps, 10 sec rest, 20 reps, 20 sec rest,
30 reps, 30 sec rest, 40 reps
- use approx 40-50% 1RM - do not change weight

SAVAGE CHEST SPEED

Barbell Speed Bench Press
8 sets x 3 reps (30-40% of 1rm) rest 45 seconds
- use 30%-40% of 1 rep max to work on explosivity
- 2-3 reps only to press as explosive as possible

MAXIMUM EFFORT BRO

Dumbbell (DB) Bicep Curls - Up & Down
6 sets x 6, 6, 6 reps (light, med, heavy)
- 1st, 3rd, 5th set pyramid up: light, med, heavy DB
- 2nd, 4th, 6th set pyramid down: heavy, med, light DB
- 5lb increases (eg: 20, 25, 30 lbs)

PRESS OF HUMILITY

Barbell Shoulder Press - Floor Seated
4 sets x 10 reps (2-0-1-0) rest 60 seconds
- (2 sec lower - 0 - 1 sec lift/press - 0)
- set rack safety bars an inch below collar bone

SAVAGE PULL UP CHALLENGE

Pull Ups: 100 reps total
- complete 100 pull ups in shortest amount of time
- perform as many reps per set and rest as you like
- 1st to finish is alpha savage; 2nd is a beta b!tch