Roy Taylor's Body Construction
Roy Taylor Body Construction


Get Started Today! 30 Days Free

Call us to Schedule your initial introduction and assessment to begin your Free 30 Day Journey!

Increase your flexibility

Find us on Facebook

The Cave...

Friday, December 19, 2014

The Friday WODs
----------------------------------
Option #1 CrossFit WOD
17 Min AMRAP
5 HSPU (or 10 incline pushups)
5 Underhand Pullups
20 DU (60 singles)
----------------------------------
Option #2
Ye Olde Skool Pumptitude
50 Curls 45/25 Supersetted with 50 Skull Crushers 55/35
* Try to do all the reps of each movement without breaking!
Then...
50 Incline Bench 95/45 Supersetted with 50 Ring Rows - try to complete as quickly and in as few sets as possible!
Then...
50 1-Arm DB Presses Each Arm 30/15 fast as possible! Alternate as needed.
Then...
Repeat the 50 Curls and 50 Skull Crushers, again trying to complete each in as few Supersets as possible!



Share



Tags: personal training | personal trainers | tampa personal training | tampa personal trainers | body construction personal trainers | body construction personal training | best personal trainer tampa | best personal training tampa | crossfit tampa

When Someone Tells Me No...

Monday, December 15, 2014

The Monday WOD
--------------------------
Warm-up
PVC Work
Deep Static Squat Hold - 2 mins
10 Wall Kick-ups
20 Jacks
30 Situps
---------------------------
Wendler / 3rd Month / 2nd Week
Working weight is 90% of 1-rep max
Bench
70% x 3
80% x 3
90% x 3+
---------------------------
WOD
3 Rds for Time
Row 50 Calories
150 DU's (450 singles)
50 Bench 115/65



Share



Tags: best personal trainer tampa | crossfit tampa | personal trainers tampa | best crossfit tampa | best personal trainers tampa | personal training tampa

Kind of Like CrossFit...

Tuesday, December 09, 2014

The Tuesday WOD
---------------------------
Warm-Up
200 Rope
20 PVC OHS Squats
20 Hyperextensions
----------------------------
Wendler / Beginning of 3rd Month- increase max squat by 10lbs
Working weight is 90% of 1-rep max
Squats
65% x 5
75% x 5
85% x 5+
-----------------------------
WOD
Complete as many rounds as possible in 20 minutes
10 Chest-to-Bar Pull-Ups
20 95-lb. Back Squats
30 Double-Unders / 10 Burpees



Share



Tags: best personal trainer tampa | crossfit tampa | personal trainers tampa | best crossfit tampa | best personal trainers tampa | personal training tampa

Don't Interrupt...

Sunday, December 07, 2014

 


The Monday
W O D

--------------------------
Warm-Up 
10 Wall Kicks
PVC Halos and Rotaters
500M row
--------------------------
Wendler

Begining of 3rd Month- increase max bench by 5lbs Working weight is 90% of 1-rep max
Bench 75% x 5 / 80% x 5 / 85% x 5+
---------------------------
WOD
75 KB Swings (American) 24kg/16kg
Run 1 mile
75 KB Swings



Share



Tags: best personal trainer tampa | best personal training tampa | best crossfit tampa

Be A Diamond...

Monday, November 24, 2014

The Monday
W O D
------------------------
Warm-Up
1/4 Mile Run x 2
50 Pushups
50 Squats
------------------------
Strength / Wendler

Remember...your working weight is 90% of your 1-rep max
Bench
75% x 5
85% x 3
95% x 1
------------------------
Met Con

Roy's 55th Birthday Beatdown
Bonanza of Bodaciousness!

55 Snatches 95/65
55 Jumping Squats
55 Bench 155/85



Share



Tags: best personal trainer tampa | crossfit tampa | personal trainers tampa | best crossfit tampa | best personal trainers tampa | personal training tampa

It's A Choice...

Friday, November 21, 2014

The Friday
W O D S
------------------
Option 1
Xfit Wod
Fran
21-15-9
Thrusters 95/65 / Pullups
--------------------------
Option 2
Ye Olde Skool
P U M P T I T U D E
"Raise The Bar Edition"
Bench 65/35
Bent Rows 65/35
Strict Press 65/.35
Bar Curls 65/35
Bar Skull Crushers 65/35

Rules:

1. Perform max reps of each exercise.
2. You cannot rest, stop or pause whatsoever during any movement or else that set is terminated
3. You can perform the movements in any order you desire
4. You will perform 2 sets each exercise, but not consecutively
5. You must keep the same order on the second round as you did on the first round.
6. Your score will be the total of all reps completed combined
7. 22 minute time limit



Share



Tags: best personal trainer tampa | crossfit tampa | personal trainers tampa | best crossfit tampa | best personal trainers tampa | personal training tampa

Not The Mountain...

Wednesday, November 19, 2014

The Wednesday
W O D
-----------------------------
Warm-Up
PVC Work
10 Wall Kick-ups
5 Mins DU Practice
-----------------------------
Wendler / Strength
90% of 1-rep max is working weight
Strict Press
70% x3
80% x 3
90% x 3+
-----------------------------
Met-Con
20 Min AMRAP
5 Power Cleans 135/95 * Check out the awesome tutorial below : )
5 Box Jumps 30"/24"
10 Jumping Alt Lunges
5 T2B



Share



Tags: best personal trainer tampa | crossfit tampa | personal trainers tampa | best crossfit tampa | best personal trainers tampa | personal training tampa

One Day...

Monday, November 17, 2014

The Monday WOD
---------------------------
Warm-up
20 Pushups
20 Situps
20 Squats
PVC Work
2 min deep static squat hold
----------------------------
Wendler / Strength /
Working weight is 90% of 1-rep max
Deads
70% x 3
80% x 3
90% x 3+
-----------------------------
Met-Con

1 Min Max Pushups
30 sec rest
1 min Max Pullups
30 sec rest
1 min Max Back Squats 135/95
30 sec rest
1 Min Max Rope (singles)
30 sec rest
Repeat the entire sequence 2 more times, doing 2 min max reps on the second round and 3 min max reps on the 3rd round. Your score is the total of all reps.



Share



Tags: best personal trainer tampa | crossfit tampa | personal trainers tampa | best crossfit tampa | best personal trainers tampa | personal training tampa

Well Done...

Friday, November 14, 2014

Friday WODS...2 options!
1. CrossFit WOD

Wendler / Strength Bench / Working weight is 90% of 1-rep max
3 x 70%
3 x 80%
3+ x 90%
----------------
Met-Con
21-15-9
Handstand Pushups
OHS 95/65
T2B
-----------------
or, option 2...
-----------------
Ye Old Skool
P U M P T I T U D E
Wendler / Strength Bench - See above
------------------
20 Tire Flips
100 Sledge
3 sets of: 10 DB Flys 40/20 SS (Supersetted) with 10 Ring Pushups
3 sets of: 10 Keg Swings SS Bar Shrugs 245 / girlys do 20 jump alt lunges
3 x 50 supersets of: Bar Curls and DB SKull Crushers 45/25
* Yeah...the reps are high but the weight is light. the idea is to get 50 in a row. If you have to use a 'rest/pause' technique to get through each set, fune, but try not to put the weight down until you finish each set : )



Share



Tags: best personal trainer tampa | crossfit tampa | personal trainers tampa | best crossfit tampa | best personal trainers tampa | personal training tampa

The Best Cardio Exercise Of ALL TIME!

Wednesday, November 12, 2014

The Hump-Day
PARTNER
W O D!

--------------------------
Warmup
30 PVC OHS Squats
30 Lunges
30 bar Hang Cleans 45/35
----------------------------
Strength / Wendler
Squats
70% x 3
80% x 3
90% x 3+
----------------------------
Partner Workout!
50 Ring Dips
100 Thrusters 65/45
150 Hang Cleans 115/75
200 Dual KB Deads 32kg/20kg
* Your partner is holding a wall squat while you chip away at the reps. Switch when partner can't hold squat anymore



Share



Tags: best personal trainer tampa | crossfit tampa | personal trainers tampa | best crossfit tampa | best personal trainers tampa | personal training tampa
<< Older Posts
P: 813.289.PUMP - 4504 W. Kennedy Blvd Tampa, Florida 33609
Home | Facility | Programs | Success Stories | Articles | About Us | Newsletter | Forums
Website Designed and Developed by ParableSoft
©2014 Body Construction