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
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.
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.