WOD #8

Todays WOD is more of a cardio workout.

1. Battle ropes, alternating hands.
2. Weighted burpees.

Do this with a partner if you can or you can time out.
If you do it with a partner, the burpees exerciser sets the pace.

12 burpees then switch. For 10 rounds.
If you are doing if for time, then 20 seconds each and switch. Do this for 10 rounds as well.

Agility and speed.
We performed laterals over cones.
Do this for 4-8 mins non-stop taking turns. 20 seconds on, then switching right away, or resting for 20 seconds.

3 rounds of medicine ball drop from bench to partner, and partner pushes ball straight back up. about 10 – 20 reps.

Finish with some Abs:
1. Double crunches
2. reverse crunches
3. Plank on Swiss ball with forearms on ball.

do this for 20 seconds per ab exercise, and 3 rounds no rest.
You should feel a burn, or you are doing it wrong. Have fun and give it a go!

WOD #6

Pullup – is usually considered as palms being pronated ( this means that the palms are facing away from your face as you grab the bar.

Chinup – is usually considered as palms being supinated ( this means that the palms are facing your face as you grab the bar.

Try this workout:
10 pullups widegrip
10 chinups widegrip
10 pullups closegrip
10 chinups closegrip

6 Heavy – Good Morning Bends with a barbell.

Do that for 3-4 rounds as fast as you can.

Finish with a some ab exercises.
50 double knee tucks
50 weighted crunches
25 barbell rollouts
50 mountain climbers with rotation
50 weighted russian twists
75 bicycles

Complex #1

So what is a complex? It is a set of exercises performed right after another either for time or for amount of repetitions.

Our complex performed last night included 6 exercises back to back, each exercise was 6 reps, for a total of 36 reps.

We used an Olympic barbell and 1 – 45 lb bumper plates on each side.

The exercises included:
1. Squat
2. Push Press
3. Bent Over Row
4. Deadlift
5. High Pull
6. Reverse Lunges

Do about 3 – 4 sets. Focus on quality, but try to keep the time low as well.

WOD #4

I’ve been slacking keeping the WOD’s up to date on the blog so its only WOD #4.

Last night we worked on arms, shoulders and core. Good 40 -50 mins workout.

1. Resistance band curls 20, 15, 10 reps for 3 different sets
2. TRX 90 degree bicep flex (minor movement) 30 secsĀ  for 3 sets
3. Single arm kettle bell pistols 10 – 15 reps for 3 rounds.

1. Kettle bell clean and press – 15 reps for 3 sets
2. Inverted kettle bell press – 6 reps for 3 sets
3. Dumb bell shoulder side raise – 10 reps for 3 sets

1. Hanging leg raise to chest
2. TRX double knee tucks
3. Decline situp rotation alternate sides w/ stick on back
30 secs each for 3 rounds

And then you can finish with some cardio, such as punching the bags, or running on an incline treadmill doing intervals.