Bench press 3 sets of 6 followed by 12 upside down rows really fast
Dumbbell press 3 sets of 6 followed by butterfly presses with less weight but much more explosive.
Shoulder shrugs 3 sets of 6 followed by upright rows.
Wednesday, August 19, 2009
Monday, August 17, 2009
WOD 08/14/09
Ryan (modified)
7 muscle ups
21 Burpees
7 Pull-ups
21 Burpees
7 muscle ups
21 Burpees
7 Pull-ups
21 Burpees
7 muscle ups
21 Burpees
WOD 08/13/09
Run 3 km
Tabata something else. Only did three tabata's though.
Push-ups
Crunchies
Sqats.
No rest between tabata's
Thursday, August 13, 2009
Tuesday, July 28, 2009
WOD 07/28/09
AB Heat 4 – Stiff as a board
Stage one – Warm up (it burns)
AB 50’s
10 Knees bent
10 legs straight @ 45o
10 legs straight @ 90 o
10 legs straight @ 45o
10 Knees bent
Stage 2 – Fast reps!
20 Muy Thai Situps
-Lay flat on the mat
-Sit up
-Strike your abs, quads and shins
-Sit Down
20 Left Side Crunchies
20 Right Side Crunchies
20 Super mans arms up
20 Super mans arms by the side of the body
Stage 3 – Balance is the key
50 Ball Slams
50 Ball Flutters
Stage 4 – Stiff as a board
30 seconds regular plank
30 seconds rest
30 seconds right arm left leg only
30 seconds rest
30 seconds left arm right leg only
30 seconds rest
30 seconds arms on the ball legs elevated (on bench or something else)
30 seconds rest
30 seconds toes on the ball arms on the ground extended
30 seconds rest
30 seconds toes on half ball hands on 8 lbs dumbbells standing up
30 seconds rest
30 seconds toes on the ball arms on the ground extended
30 seconds rest
30 seconds arms on the ball legs elevated (on bench or something else)
30 seconds rest
30 seconds left arm right leg only
30 seconds rest
1 minute regular plank
Stage one – Warm up (it burns)
AB 50’s
10 Knees bent
10 legs straight @ 45o
10 legs straight @ 90 o
10 legs straight @ 45o
10 Knees bent
Stage 2 – Fast reps!
20 Muy Thai Situps
-Lay flat on the mat
-Sit up
-Strike your abs, quads and shins
-Sit Down
20 Left Side Crunchies
20 Right Side Crunchies
20 Super mans arms up
20 Super mans arms by the side of the body
Stage 3 – Balance is the key
50 Ball Slams
50 Ball Flutters
Stage 4 – Stiff as a board
30 seconds regular plank
30 seconds rest
30 seconds right arm left leg only
30 seconds rest
30 seconds left arm right leg only
30 seconds rest
30 seconds arms on the ball legs elevated (on bench or something else)
30 seconds rest
30 seconds toes on the ball arms on the ground extended
30 seconds rest
30 seconds toes on half ball hands on 8 lbs dumbbells standing up
30 seconds rest
30 seconds toes on the ball arms on the ground extended
30 seconds rest
30 seconds arms on the ball legs elevated (on bench or something else)
30 seconds rest
30 seconds left arm right leg only
30 seconds rest
1 minute regular plank
Monday, July 27, 2009
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