Sets: Intervals walk/speed walk Distance: 2 miles Intensity: beginners RX: walk 60 seconds speed walk 60 seconds Process (RX): this means do exercise as prescriptive. Warm-up stretch 5 minutes Workout Intervals walk/speed walk walk/speed walk 2 miles if you are in the city use as Intervals every 2 poles as a marker Sets: Intervals run/jog Distance: 2 miles Intensity: mid/hi […]
Category Archives: Core Stability
Sets: 3 rounds Reps: 10-15-10x reps Intensity: beginners Process (RX): this means do 3 rounds of each exercise with the prescriptive repetitions. Warm-up March in place – 3 minutes Workout 10x jumping jacks 15x sit ups 10x burpees Sets: 5 rounds Reps: 20-20-15x reps Intensity: mid/hi Process (RX):this means do 5 rounds of each exercise with the prescriptive repetitions Warm-up […]
Here is my personal favorite workout it is very intense and it consist of all pushing/pressing and pulling. Do the mid/advance intensity level, Go heavy, take small breaks and max the reps out. Sets: 2 rounds Reps: max out on reps (minimum 6 reps) complete under 20 minutes Intensity: beginners Process (RX): this means do 2 rounds of each exercise […]
Sets: 3 rounds Reps: 10-10-20-20x reps Intensity: beginners Process: this means do 3 rounds of each exercise with the prescriptive repetitions 10x Push-ups 10x Burpee 20x Jump Squats 20x Mountain Climbers Sets: 5 rounds Reps: 15-20-25-30x reps Intensity: mid/hi Process: this means do 5 rounds of each exercise with the prescriptive repetitions 15x Push-ups 20x Burpees 25x Jump Squats 30x […]
Warm up 7 min cap 3 rounds 20 med ball clean 20 box step ups 10 good mornings 12 butterfly kicks WOD 21 min 21-15-12-9 reps Thrusters Slam ball Mountain climbers Originally posted 2016-02-08 09:11:13.
Warm up 7 min cap 3 rounds 15 slam ball 12 burpees 12 wall ball shots WOD 27 min cap 4 rounds 20 deadlifts 16 jump box 20 DB presses 20 mountain climbers Originally posted 2015-12-14 18:41:13.
Warm up 8 min cap 3 rounds run 400m 10 incline push ups 10 db presses WOD 24 min cap 5 rounds row 500m 20 deadlift 20 wall ball shots 25 butterfly kicks Originally posted 2015-12-10 15:11:13.
Warm up 7 min cap 3 rounds 20 lunges 8 hand stand push ups 12 ring rows WOD 25 min cap 5 rounds 15 front squats 10 Pull-ups 10 sumo deadlift high pull 10 incline db press Originally posted 2015-12-09 19:21:51.
Warm up 7 min cap 3 rounds Run 400m 8 knees to chest 8 pull ups WOD Tabata 20 seconds on 10 seconds off 8 rounds push press sit-ups slam ball dips Originally posted 2015-12-07 19:10:21.
Warm up 7 min cap 3 rounds 20 jump squats 8 hand stand push ups 12 kettlebell swing WOD 25 min cap 4 rounds 15 dips 40 wall-ball shots 15 Upright Row Originally posted 2015-12-02 17:01:38.