Bookmark this page for all our July 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.
HAMMER & SMASH
A1 Cable Bicep Curls W/Rope - Extra Pump At Top
A2 Cable Tricep Extensions w/Rope - Pull Aparts
4 sets x 10 reps + drop set (2-0-1-0)
- (2 sec lower - 0 - 1 sec lift - 0) rest 60 seconds
Combine & Swole. This is one of my Arm Super Sets. I'll do it solo and sometimes with a friend.
If you're alone, just move the cable up and down to be courteous to others.
If you're with a buddy you can zip through it on each of the sides. Go back and forth. One up & one down.
No rest between A1 & A2. You rest 60 seconds after A2.
Then 5th set is the drop set. I usually drop 20%/set but you can also drop it one pin/set until you have nothing left.
Enjoy.
IT’S OVERLOADIN’ TIME
Barbell Rack Pulls (Off Blocks/Rack)
5, 5, 5, 3, 3, 1, 1, 1 reps rest 60 seconds
40, 50, 60, 75, 90, 100, 100, 100% based on 1 rep max
- set up safety bars at your deadlift sticking point
Winter is here. For the hairy assed beasts out there. lol.
This is one of my accessory deadlift movements and routines. I tend to slip it in once every 2 weeks.
I also mix it up by using my belt sometimes and other times without. Always be careful lifting heavy.
SQUAT FOR SOMETHING 2
Barbell Squats
3 sets x 4 reps - rest 60 seconds
- warm up & build up to 3 working sets
- approximately 85% 1 rep max or 4 tough reps
"Don't forget one thing... A good supply of body bags."
Last night's squat routine. Little rest for more bodybuilder-ly style. lol.
Nothing fancy. Body hurts. Just doing work. Shweaty balls.
STALLION WHO RACKS THE WORLD
Barbell Rack Pulls (Sumo)
3 sets x 3 reps rest 60-90 seconds
- set up safety bars at your deadlift sticking point
- build up appropriately
GameOfThrones Savages. Let us remember the Khal Drogo.
Amazing premiere last night. So I upgraded the Khal.
Which Game of Thrones character should I draw next?
GAME OF TEAR DROPS
Landmine Reverse Lunges L/R
5 sets x 8 reps (2-0-1-1) rest 60 sec
- (2 sec lower - 0 - 1 sec lift/lunge - 1 sec pause at top )
- step back with leg closest to the bar
Game Of Thrones bebe! Thought I'd upgrade my 1st game of thrones bro, the Hound.
I think I have to draw his big bad brother Mountain soon.
LIFT LONG & PROSPER
Standing Barbell Curls
5 sets x 8 reps + drop set rest 45 sec
- 5 sets x 8 reps (same weight) then drop set
- drop set = decrease 10lbs/set x 8 reps (or failure)
Beam Me Up, Brah. Set Guns To Stun.
Some Bicep Power Up for the Star Trek nerds.
SQUATS! HA-OOH! HA-OOH!
Barbell Squats
5 sets x 6 reps rest 60 seconds
- warm up + 5 working sets of same weight
- ± 80% 1rep max or 8 rep max
It's a Squat Thang. This was my Tuesday night Squat session for LegDay.
Just sweaty balls work. You have to do it.
CHOP CHOP CHOP
Medicine Ball Wood Choppers
4 sets x 45 seconds - rest 45 sec
- lift medicine ball overhead (inhale)
- chop down with force (exhale)
Chop! Chop! Chop! with the wood chop. The Ab Exercise with violence.
You'll get tons of shoulder activation as well and your heart a pumping.
HARD ASS SAVAGE PEAKS
Dumbbell Preacher Bicep Curls L/R
4 sets x 6 reps (3-0-1-0) + pump set - rest 45 sec
- (3 sec lower - 0 - 1 sec lift/curl - 0)
- pump set finish = as many reps as possible at (1-0-1-0)
Flex Friday Exercise for You to try. Slow reps then Rep it out.
The Tigricorn is the mash up of my chinese & zodiac signs, Tiger & Capricorn.
HAMSTRINGS OF VALHALLA
Barbell Stiff Legged Deadlifts
5 sets x 8 reps (2-0-1-0) rest 60 seconds
- (2 sec lower - 0 - 1 sec lift - 0)
- no rest at bottom - tap and lift
Vikings Never Neglect the Hammies. Hammer your weaknesses.
My goal is to be the most unique MFin' online coach out there.
Everything is a process. I must earn my right into Valhalla.
MAKE AMERICA SAVAGE AGAIN
A1. Right Hand Slams 4 sets x 10 reps
A2. Left Hand Slams 4 sets x 10 reps
A3. Overhead Slams 4 sets x 10 reps
- rest 60 seconds
- right hand slams start from the right shoulder
- left hand slams start from the left shoulder
- overhead slams start above the head
Happy 4th of July. 'Merica, Fuck Yeah! As a Canadian, I wish all my Americans buds the best.
Dream the impossible.Let your good intentions guide you.
And let the negative fuel burn hot. Keep fuckin' hammering away at your goals and dreams.
One thing for sure, you'll be stronger for it.