Squats and Pullups

Today I wanted to work on the good ol’ legs and back.
The workout comprised of squats and pullups.

Started with 5 mins of skipping
then 100 bodyweight squats touching butt to large medicine ball.

Then start with 20 reps of back squats with Olympic bar and 35 lbs a side.
followed by 10 pullups.

Do this for 5 rounds.

Afterwards perform 3 rounds of
TRX plank
Ab barbell rollout
1 mins each

If you have some time, do kicks on a bag, fast paced.

WOD #10

This can be done as a WOD or complex for time.
Do about 4 – 6 rounds, or continuously for 15 minutes.

12 reps Atomic Pushup
12 reps Overhead squat with Olympic Bar
12 up and out (shoulders) with Olympic Bar
15 TRX Rows(back) – elbows tight to body

Part II
30 seconds each 4 rounds with 30 seconds rest in between
TRX hamstring curls
Squat hold arms extend out in front
TRX jump squats

A nice and simple leg and shoulder workout. Does not take much time, and very efficient and tiring. You can increase weight if too easy.

Kettle Bell Complex #1

So I wanted to change it up today and just use kettle bells.

The kettle bell complex is for 3-4 rounds or time limit 15 mins.
We want to use kettle bells weights that you can do 15 repetitions for 3-4 rounds.

1. KB swings
2. KB squat and press
3. Alternating KB swings
4. KB turkish getup (6 reps) per arm
5. KB high pull (out to the front)

After completing this we finish with

using a resistance band tied to waist we perform the following exercises
1. jumping jacks with rope
2. sprint and touch (about 15-20 ft)
3. side to side jumping and rope slams
4. sprint and touch

Perform each for 20 seconds and right after perform this ab exercise
double crunches
Ab Rollout
KB crunches
KB russian twist

Repeat these last two parts for 4 – 5 rounds each.

And that’s the Kettle Bell Complex for today. GIve it a go!

Complex – Legs

So its a leg day, but instead of doing isolated leg movements, work the whole body while strengthening the legs.

Here are the 3 exercises:

1. Barbell Lunges – 45 lbs plates on each side – 10 – 20 reps total alternating legs
2. Bosu Ball upside down squats – 2 16 KG kettle bells – 10 – 15 reps
3. Jump Squats – two 8 or 12 KG kettle bells – 15 – 20 reps

Do this for 4 rounds, with as little rest as possible.

For the last part, you can perform a corkscrew abdominal exercise which works the abdominal and legs. Basically its a woodchop, but at the top we continue to swing to behind our back and reaching out.

Repeat on other side, about 20 reps per side using a plate or dumb bell.