Dew It Fitness » DewItFitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/5/19

Intermediate Strength: Find your deadlift one rep max! The following is a set and rep template for working up to a one rep max: Warm up 1×8 @ 30% 1×5 @ 50% 1×3 @ 60% 1×2 @ 70% 1×1 @ 80% 1×1 @ 90% 1×1 @ 95% 1×1 @ 100%+ or new PR. Metabolic Conditioning: Complete 3 rounds of the...
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WOD 3/4/19

Intermediate Strength: Complete 4 rounds of the following working for 20 seconds at each station with 35 seconds rest between stations – Station 1: Barbell reverse lunges Station 2: Barbell or dumbbell shoulder to overhead (press, push press etc.) Station 3: Hang power cleans...
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Optimize Your Body For Peak Performance Before Testing

Preparing For a One Rep Max A one rep max is a means to determine your strength and overall fitness gains that you have worked so hard for over the past several months. It is by no means the end all be all of progress, but it should give you a good indicator of where your efforts...
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WOD 3/1/19

Intermediate Strength: Complete 4 rounds of the Bear Complex every 3 minutes for 18 minutes (6 sets) –        Power clean Front squat Push press or jerk Back squat Push press or jerk Metabolic Conditioning: In teams of two, with only one person...
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WOD 2/28/19

Intermediate Strength: 5 Rounds – 5 Sumo deadlifts 20 Resistance band lat push-downs 5 One arm rows / side Muscular Endurance: 4 Rounds – Superman rocks x 20 sec Pull-up hold x 15 sec or ALAP Bar hang x 30 sec (scapula retracted and deptressed x ALAP) Chair pose x 25 sec...
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WOD 2/27/19

Intermediate Strength: Every 90 seconds for 13.5 minutes (3 sets) – Station 1: 14 – 18 Banded leg curls @ 1010 Station 2: 8 Supinated inverted rows @ 2111 Station 3: 8 Goblet squats @ 3211 Muscular Endurance: Every 2 minutes, for 18 minutes (3 rounds) – Station 1: 25...
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Core Challenge

Welcome to the Core Challenge Page! Here you will find details about the challenge, programming, and videos on workout overviews as well as exercise technique and demonstrations. Workouts – There are 3 core workouts each week meant to be done in the gym with the core...
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WOD 2/26/19

Intermediate Strength: 4 Rounds – 7 Seated dumbbell presses 7 Back squats 12 Resistance band internal rotations / side Muscular Endurance: 5 Rounds – Handstand x 20 sec Weighted hip bridge hold x 25 sec Hollow body x 30 sec Metabolic Conditioning: Three rounds for time – 25 Wall...
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WOD 2/25/19

Intermediate Strength: 5 Rounds – 4 Deadlifts 4 Ring assisted pull-ups Muscular Endurance: 4 Rounds – 6 Weighted push-ups 6 High plank rows (left) 6 High plank rows (right) Farmer carry x 240 ft Metabolic Conditioning: 8 Rounds – 4 Pull-ups 6 Toes to bar 8 Box jumps 10 Bicycles /...
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WOD 2/22/19

Intermediate Strength: 4 Rounds – 5 Weighted push-ups 6 Dips 7 Sumo deadlifts Metabolic Conditioning: Complete the following in teams of 2 with one partner working at a time – 120 Pull-ups [chair pose] 150 Box jumps [bar hang] 180 Med ball slams [hollow body] *One partner works...
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