Rest day. No workouts today.
Month: August 2012
WOD # 65 Friday
Friday’s workout of the day will be a strength workout, only 2 exercises will be used. The deadlift and the military press.
Pick a weight that you can do for 10 reps. We will use that weight for the final work set. For the 2 warm-up sets use 50% of that weight for the first one and then 75% of it for the second one. We will then only do 7 reps with it.
WOD # 64 Thursday
Thurday’s workout of the day will be a full on calisthenic workout. Very simple, but very effective.
Do a light warm up for 5 minutes before beginning the circuit. a small number of jumping jacks, running in place, shoulder rotations and some body squats should do it.
WOD # 63 Wednesday
Wednesday’s workout of the day will be sandbags and shovel glove. We will start off with the sandbag workout and then move on to swinging the hammer.
Use a light weight if you can. This is more of a cardio than strength workout. I normally use my old seabag filled with clothes and shredded paper. The shredded paper is in a plastic contractors bag, and then I put that in the seabag. Total weight of the seabag is 20 #.
WOD # 62 Tuesday
Tuesday’s workout of the day will be deadlifts, one arm push-ups, and pull-ups. If you can’t do one arm push-ups or pull-ups, don’t worry.
WOD # 60 Sunday
Sunday’s workout of the day will be a cardio DVD. In order to keep things fresh, we will use one of our cardio DVD’s today. If you don’t have any, try finding an online video that you can stream.
WOD # 59 Saturday
Saturday’s workout of the day will be kettlebells. If you don’t have kettlebells, you can still use a dumbbell in it’s place.
WOD # 58 Friday
Friday’s workout of the day will be Light Cardio Interval Training (LCIT). Set your interval timers for 30 seconds of work, no rest and 6 rounds. If your timer won’t let you set -no rest- then just put 1 second for the rest time.
WOD # 57 Thursday
Thurday’s workout of the day will be three body-weight exercises. They will be the chin-up, push-up and lying leg raises. They will be performed in ladder format and in a circuit.