Body weight exercises, tabata style (20 sec/10 sec), 2 cycles.
Jumping jacks
Run in place
Pushups
Squats
Lying leg lifts
Alternating Front lunges
Side bends
Alternating punches
REPEAT
Month: September 2012
WOD # 80
Today’s workout was a mixture of bodyweight work and shovelglove. The bodyweight work is done for the first and third circuit, done tabata style (20sec/10sec x 8).
WOD # 79
Rest Day
WOD # 78
Today, I went ahead and did some dumbbell work. I used the dumbbells instead of a kettlebell.
Dumbbell Clean and Press Ladders
3 sets of 1,2,3 reps
Swings
4 sets of 20 swings with a 20-30 second rest in between sets
WOD # 77 Wednesday
Wednesday workout of the day will be done tabata style. Grab your workout timers and get ready.
WOD # 76 Tuesday
Today’s workout of the day will be shovel glove and swings.
Shovelglove
John Henry
Paul Bunyans
Stakhanov Shovel
Spear Thrust
Skyhook
Flying shovel
Do 5 reps each side and then repeat for 1-2 more rounds.
Rest 2 minutes after completing all rounds and then grab a kettlebell/ dumbbell for some swings.
Swings
10- two handed swings
rest 20 seconds
repeat 3 more times
WOD # 75 Monday
Your choice, either run, bike, swim or rest.
WOD # 74 Sunday
Kettlebell/Dumbbell Ladders
1 C&P right arm
1 C&P left arm
1 Snatch right
1 snatch left
2 C&P right
2 C&P left
2 snatch right
2 Snatch left
3 C&P right
3 C&P left
3 snatch right
3 snatch left
Rest 2 minutes
Repeat entire circuit 2 more times
WOD # 72 Friday
Kettlebell Swings
20 two arm swings
march in place for 30 seconds
Repeat 3 more times