Dew It Fitness » DewItFitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/20/19

Intermediate Strength: 3 Rounds – 6 Deadlifts @ 2121 6 Floor presses 6 Lat pull-downs Metabolic Conditioning: In teams of two, alternate reps to complete 4 rounds of the following individually for times – 6 Tire flips / partner 9 Tire fight reps / partner 12 Sledgehammer slams /...
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WOD 6/19/19

Intermediate Strength: Complete 3 rounds of the following complex every 90 seconds for 9 minutes (6 sets): 2 Snatch deadlifts 2 Hang power snatches 2 Overhead half squats Muscular Endurance: 3 sets: 6 TRX pistols / side 12 Banded leg presses 12 Alternating seated dumbbell presses...
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Personal Training Summer Promotion 19′

Basic Personal Training Package DISCOUNT: $135 Savings Basic Premium Yes No No Yes d k k k k k kk k k k Basic Personal Training Package Includes: 8 Weeks of personal training with a certified trainer 8 60-minute fitness sessions (once per week) 1 on 1 coaching Regular...
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WOD 6/18/19

Intermediate Strength: Complete the following every 90 seconds for 9 minutes (6 sets): Rounds 1 – 2: 8 Hang squat cleans Rounds 3 – 4: 6 Hang squat cleans Rounds 5 – 6: 4 Hang squat cleans Muscular Endurance: Complete 2 rounds of the following working for 30 seconds at each...
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WOD 6/17/19

Intermediate Strength: 5 Sets – 2 Back squats @ 85% 4 Pull-up negatives Advanced complete weighted pull-up negatives Metabolic Conditioning: Every 30 seconds, for 3 minutes (3 sets): Station 1: Bar hang x 30 seconds Station 2: Jump squats (touch your pull-up bar) x 20...
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WOD 6/14/19

Intermediate Strength: 5 Sets – 5 One arm rows / side 12 Tire leg presses 10 Partner tire chest pushes Metabolic Conditioning: Complete 2 rounds of the following in teams of two for time with one partner working at a time – Buy-in: Accumulate 4 minutes in the hollow body...
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WOD 6/13/19

Intermediate Strength: 5 Sets – 3 Deadlifts @ 75% 5 Dips Muscular Endurance: 4 Rounds – Pull-up hold x 12 sec Handstand x 15 sec Star side plank x 15 sec / side Weighted hip bridge x 20 sec Metabolic Conditioning: Complete 5 rounds of the following individually for times –...
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WOD 6/12/19

Intermediate Strength: Complete the following every 90 seconds for 9 minutes (6 sets): Rounds 1-2: 5 Hang squat cleans Rounds 3-4: 4 Hang squat cleans Rounds 5-6: 3 Hang squat cleans Muscular Endurance: Complete the following every 2 minutes for 10 minutes (5 sets): 4 Turkish...
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WOD 6/11/19

Intermediate Strength: 4 Rounds – 5 Front squats @ 70% 2 – 3 Shoulder to overhead’s Use the same weight for both the squats and shoulder to overhead’s Advanced complete split-jerks Muscular Endurance: 3 Rounds – 12 Chin-ups (with partner and/or band assist) 12 Alternating...
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WOD 6/10/19

Intermediate Strength: 4 Rounds – 6 Deadlifts @ 60% Farmer carry x 100 meters Metabolic Conditioning: 2 Rounds – Jump rope x 60 seconds 4 Minute AMRAP – 14 Lunges (7 / side) 8 Hanging knee raises Rest x 60 seconds High knees x 60 seconds 4 Minute AMRAP – 10 Push-ups 10 Hang power...
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