Dragon Fit

All,

I have decided to close down DragonFit. As of today I will no longer be posting workouts. It has been a great 13 years. Thanks to all of you who have followed. I hope that you learned something. Take care.

Sunday 20250720

Rest & mobilize.

Saturday 20250719

Warm-up: On your own

Strength: DL & DB Lat Pulls 3 x 12 @ 50, 55 & 60%

WOD: 45 minutes
-Cardio your choice

-400 Bicycles

Friday 20250718

Warm-up: On your own

Strength: BP & SP 3 x 3 @65, 75 & 85%

WOD: 3-2-2-1-1-1
-Power Sn**ch

-200 Ab Mat Crunches

Thursday 20250717

Warm-up: On your own

Strength: Back Squats & Bulgarian Split Squats 3 x 3 @65, 75 & 85%

WOD: 6 RFT
-1K Bike
-20 HRPUs
-5 Pull-Ups

-200 Laying Hip Raises

Wednesday 20250716

Rest & mobilize.

Tuesday 20250715

Warm-up: On your own

Strength: DL & DB Lat Pulls 3 x 3@65, 75 & 85%

WOD: 3-2-2-1-1-1
-Power Cleans

-100 Laying Knee Raises

Monday 20250714

Warm-up: On your own

Strength: BP & SP 3 x 3@65, 75 & 85%

WOD: 15' AMRAP
-50 Double-unders or 150 Singles
-20 KBS, 55/35

-100 Hanging Leg Raises

Sunday 20250713

Rest & mobilize.

Saturday 20250712

Warm-up: On your own

Strength: DL & DB Lat Pulls 3 x 3@65, 75 & 85%

WOD: 21-18-15-12-9-6-3 RFT
-Burpees
-Calories Row

-300 Ab Mat Crunches

Friday 20250711

Warm-up: On your own

Strength: BP & SP 3 x 3@65, 75 & 85%

WOD: 5-4-3-2-2-1-1
-Power Sn**ch

-100 Laying Hip Raises

Thursday 20250710

Warm-up: On your own

Strength: Back Squats & Bulgarian Split Squats 3 x 3@65, 75 & 85%

WOD: 20' AMRAP
-10 Alt. DB Sn**ch, 50/35
-20 Calorie Bike
-10 Power Cleans, 135/95

-100 Hanging Leg Raises
-100 Hanging Knee Raises