Workout of the Day (WOD)
Show Us Your Wheels
Friday, February 1st, 2008Friday:
70m sprints
15 rounds
With a 45sec rest between rounds
Complete each sprint in under 10 seconds
Find a sauna and whirlpool and do 5 rounds of:
10min sauna, (cover head with towel)
cold shower( as cold as possible) 2min
10min whirlpool
REST 5min.-repeat
Note: NEVER EXERCISE IN SAUNA!!!!! DONT DO CRUNCHES!!!!!!
Rest or Make Up Day
Thursday, January 31st, 2008Thursday:
If you completed the previous 3 workouts, rest. Consider doing a light warm up and some stretching.
If you missed any this will be a make-up WOD.
Sumo Skip Ups
Wednesday, January 30th, 2008Wednesday:
Max Rounds in 20min
Ten handstand push-ups
Skip rope for 100 reps
Sumo-Deadlift high pull @ no less than for 1/2 your body weight-10reps
Record rounds completed
Aim for completing 20 rounds
Push and pull
Tuesday, January 29th, 2008Tuesday:
Alternate max reps of pull-ups and push-ups non-stop for 30 minutes.
The objective here is to pull and push until you can do neither. Thoroughly exhaust both functions within 30 minutes.
Report the details of the experience both today and the effects tomorrow.
Jerks and Snatches
Monday, January 28th, 2008Monday:
Clean and Push Jerk 10 reps.
Clean and Push Jerk 3 reps.
Snatch 10 reps.
Snatch 3 reps.
Repeat all four sets.
Notes:
1. Take as much rest as needed between sets.
2. Maximize loads at each set.
Monday, Monday
Monday, January 14th, 2008We’re going to start the week of right with a little time priority workout.
As many rounds as possible in 20m:
5 Dumbbell Deadlifts from the deck (load = 25% of your body weight)
3 Dumbbell Power Cleans from the deck (load = 25% of your body weight)
5 L Pull Ups
Let’s Hit The Core Today!
Wednesday, December 19th, 2007Wednesday:
50 Glute Ham Sit-ups-Substitute ab-mat
Tabata “Bottom to Bottom” Squats
50 Abmat Sit-ups-Hands behind the head, locked
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also […]
A Little Shoulder Work
Tuesday, December 18th, 2007TUESDAY - DECEMBER 18th, 2007
Since the hammy’s and lower back are burning from yesterday’s workout, tonight we hit the shoulders hard with a fast, intense workout of the day!
Shoulder Press - 15 Reps @ Your 15 Rep Maximum
20 Pull-ups
Push Press - 15 Reps @ Your 15 Rep Maximum
20 Pull-ups
Push Jerk - 15 Reps @ Your […]
Running Through The Finish Line
Monday, December 17th, 200714 days left in the year. Shopping, parties, sending cards, relatives in town. It’s easy to put your workouts on the back burner. After all, our resolution to get in shape starts Jan. 2 every year doesn’t it? Let’s stay focused and get in at least 3 workouts each week to […]