Rest day
WOD # 72 Friday
Kettlebell Swings
20 two arm swings
march in place for 30 seconds
Repeat 3 more times
WOD # 71 Thursday
Kettlebell/Dumbbell (single arm)
5 swings
5 snatches
5 clean and press
Switch arms and repeat from the beginning.
Complete a total of 3 circuits per arm.
WOD # 70 Wednesday
Running intervals
Start off with a light warm-up, walk for 2 minutes. Then do a light, slow jog for another 2 minutes.
Run at a faster speed for 100m
walk for 100m
Run at a faster speed for 100m
walk for 100m
Run at a faster speed for 100m
walk for 100m
Run at a faster speed for 100m
walk for 100m
WOD # 69 Tuesday
Bodyweight Squats
2 sets of 20 reps
Wall Push-ups
2 sets of 20
Hi Bar Australian Pull-ups
2 sets of 20
The push-ups and pull-ups are the same amount of reps. Try to be able to push what you can pull and vice versa.
WOD # 68 Monday
Barbell C&P ( use a weight that you find easy. I’ll use 45 #)
5 sets of 5 reps
Pull-up Pyramids
1,2,3,4,3,2,1
Push-up Ladders
3,6,9
Repeat 5 times
WOD # 67 Sunday
Your choice, either run, bike, swim or rest some more.
WOD # 66 Saturday
Rest day. No workouts today.
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.