Category Archives: Men Fitness

WOD 4-4-2015

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Sets: tabata Reps: 20 on 10 secs off 3 minutes rest between sets Intensity: beginners Process RX: do exercise as prescribed repetitions warm up 1 sets: 30 seconds march in place 20 air squat 20 seconds huggers: Move your arms forward and then reverse 20 sec tri over head extensions Workout: air squat pushups crunches mountain climber med ball clean […]

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WOD 4-3-2015

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Sets: Intervals jog/bike/jog or speed walk/bike/speed walk Distance:  1/2 miles/1 mile/1/2 mile Intensity: beginners RX: walk/bike/walk Process (RX): this means do exercise as prescriptive. Warm-up stretch 5 minutes 30 secs march in place 15 secs but kicks 25 air squats Workout jog or walk 1/2 mile Bike 1 mile jog or walk 1/2 mile Sets: Intervals run/bike/run Distance:  1/2 miles/2 […]

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WOD 4-2-2015

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Reps: 21-15-9x reps, for time Intensity: beginners Process – do as  prescribed. warm up: Walk 400m 1/4 of a mile about 4 blocks 25 jumping jacks 25 butt kicks (run in place heel to butt) 15 seconds huggers 15 seconds Wrist rolls 15 seconds Neck rolls Arm circles back clock wise and counter clock Workout: Med Ball Clean Chair Dips […]

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WOD 4-1-2015

Sets: 1 for time Reps: 75x shots For time Intensity: beginners Process RX: this means do 1 round of prescribed repetitions warm up 3 sets: 30 seconds march in place 15 air squat 15 seconds huggers: Move your arms forward and then reverse, (forward in a hugging manner and reverse in a stretching manner first let arm on top than […]

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WOD 3-30-2015

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Sets: 3 for time Reps: 25-25-25x reps Intensity: beginners Process RX: this means do 3 rounds of each exercise with the prescriptive repetitions warm up 3 sets: 30 seconds march in place 15 air squat 15 seconds huggers: Move your arms forward and then reverse, (forward in a hugging manner and reverse in a stretching manner first let arm on […]

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WOD 3-27-2015

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RX: 3 rounds for time Intensity: beginners RX: walk/jog per time Process (RX): this means do exercise as prescribed. Warm-up stretch 5 minutes walk 5 minutes 20x over head squats Workout Cover max distance during each jog/walk speed walk/jog 400 meters (1/4 of a mile about 4 blocks) 20 ring rows Cool-down stretch 5 minutes walk 5 minutes RX: 5 […]

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WOD 3-26-2015

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Sets: 3 rounds Reps: 10-20-10x reps Intensity: beginners Process RX: this means do 3 rounds of each exercise with the prescribed repetitions, for time. (keep track of the time it took you to complete the rounds) Warm up: 5 minutes stretch for legs, back and shoulders user foam roller. 10 burpees 20 box jump (12/step on stairs) 10 wall balls […]

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WOD 3-25-2015

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AMRAP: 6 minutes Reps: 25-25-25x reps Intensity: beginners Process – RX: put 6 minutes on the clock and then, you do as many rounds as possible (AMRAP) of exercise prescribed before the time runs out. 25x Box Jumps 12 25x push-up on knees 25x Sumo deadlift high-pull (20#) AMRAP: 10 minutes Reps: 25-25-25x reps Intensity: mid/hi Process – RX: put […]

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WOD Intervals 3-24-2015

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AMRAP: 30 minutes – keep track of distance Intensity: beginners RX: walk/jog per time Process (RX): this means do exercise as prescriptive. Warm-up stretch 5 minutes 20x air squats Workout Cover max distance during each interval jog/speed walk 3 minutes walk 1 minute jog/speed walk 3 minutes walk 3 minute jog/speed walk 3 minutes walk 1 minute jog/speed walk 3 […]

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WOD Barbara 3-23-2015

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Sets: 3 rounds Reps: 10-20-20-20-x20, 3 minutes rest between rounds Intensity: beginners RM: as prescribe below. Process RX: this means do 3 rounds of each exercise with the prescriptive repetitions and 3 minutes rest between rounds. 10 burpees 20 ring rows 20 push-ups off the knees 20 sit-ups 20 air squats 3 minutes rest between rounds Sets: 5 rounds Reps: […]

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