W.O.W. - WORKOUT OF THE WEEK

Tire Flip - Combine 2009

Stay motivated and have fun with our workout of the week.

Our carefully designed weekly workouts made by strength and conditioning coach Troy Thompson will keep you in the best shape of your life while having fun at the same time.

W.O.W. is a carefully designed weekly workout that spans a 4 week period, that's gauranteed to bring results. The program makes use of all the T2 Training Systems equipment inlcuding free weights, Stive machines, kettlebells, tire flipping, prowler and much more. So stop wasting time on the tredmil and start doing a workout that will make you stronger than you have ever been!

It's only $5 bi-weekly for members, and $10 bi-weekly for non-members. Call, email. or visit us for information on how you can sign up for this amazing program!

If your already signed up login below and get started today!



Here's a sample Workout of the Week

Day 1

  • T2 Sled Program
  • Deadlift from ground: 3 sets of 5 reps.
  • Deadlift partials (bar set 18” from ground): 2 sets of 5 reps, 2 sets of 2 reps
  • Stiff legged deadlifts: 3 set of 10 reps.
  • GHR: 3 sets of 10 reps
  • Bent over rows: 3 sets of 10 reps. (straight bar for 2 hand) (kettlebells or dumbells for 1 handed)
  • Shoulder Shrugs: 3 set of 10 reps, 2 sets of 5 reps.
  • 15 minutes of various ab crunches with Reverse hypers 4 sets of 8
  • Stretch

Day 2

  • T2 Sled Program
  • Bench Press: 5 sets of 5 reps
  • Triceps extension: 5 sets of 10 reps (kettlebells can be used for seated of lying extensions)
  • Biceps curl (straight Fat bar) 4 sets of 10 reps
  • Dips (weighted if you can) 6 sets of 10 reps
  • Power Cardio: Suggestions –farmer’s walk, Carry Keg, carry and load sand bags
  • Stretch

Day 3

  • Off

Day 4

  • T2 Sled program
  • Squat: 3 set of 10 reps, 4 sets of 5 reps
  • GHR 4 sets of 10 reps
  • Calf Raises: 5 sets of 20 reps
  • Power Cardio: Suggestions - push or pull vehicles, Light stone loading,Sled pulling and carrying Keg.
  • Stretch, T2 Abs and Reverse hypers

Day 5

  • T2 Sled program
  • Log Press 3 set of 10 reps, 2 sets of 5 reps
  • Kettlebell Isometric Shoulder Exercises: front raise and hold, side raise and hold.
  • Power Cleans: 3 set of 10 reps, 2 sets of 5 reps
  • Kettlebell One Armed Snatch 3 sets of 10
  • 15 minutes of ab work with a medicine ball
  • Stretch

Day 6 - Build Endurance! Big Power Cardio Day

  • T2 Strongman Medley and reverse hypers 3x8
  • Prowler Sprints
  • 5 – 100 yards 5 – 50 yards (then add as you need)
  • This is great for building endurance and wind!
  • Stretch

Day 7

  • Off