We got hit by a massive monsoon storm this morning. That will mean that I am going to most likely workout this afternoon in a full on swamp like atmosphere. The much needed rain, wind and lightning were very impressive though.
Warm-Up:
2 minute two line Shuttle Run (5m and 10m)
5 minute AMRAP:
10 Knees to Elbows
10 Barbell Front Squats with Stall at the Bottom
5 Dumbbell Snatch per Side
Strength:
Deadlift 4x12 (One set every three minutes)
Metabolic Conditioning:
12 minute AMRAP:
7 Power Cleans
21 GHDs
Cool-Down:
400m Walk
50 AbMat Sit-Ups
Mobility:
Hamstring Stretches
PVC Shoulder Girdle Stretches
Have a Great Day!!
A good friend of mine texted me yesterday and said that he wanted to bring his sister over to workout. His sister is from Brooklyn and was visiting Tucson so they both came over along with my buddy's wife. I told him that I would throw together and evening circuit for leg day that would be a little over 25 minutes long.
Generally speaking I make my circuits in a way that folks can challenge themselves as much or as little as they want. An example would be walking lunges. You can do bodyweight walking lunges for one minute during the circuit or you can grab a couple of kettlebells and add 70 pounds to those lunges. The goal for me is for people to feel like they have had a good workout and are excited to come back again in the future. When the circuit was done this evening we were all tired from the exertion but my buddy's sister paid me the highest of compliments by simply saying, "That was really fun!"
Today's quote is from Michael Jordan:
"Just play. Have fun. Enjoy the game."
Workout: Legs
Morning Session:
Warm-Up:
Jump Rope, 100 repetitions
Step-Ups, 20 repetitions
Air Squats, 25 repetitions
Weight Training:
Front Squats, 3 sets of 6-10 repetitions
Barbell Walking Lunges, 3 sets of 10 repetitions
50m Weighted Sled Drag, 3 repetitions
Weighted Standing Calf Raises, 3 sets of 15-20 repetitions
GHD, 3 sets of 10 repetitions
Evening Circuit: Perform each exercise in order for one minute to complete a set. Three sets total.
Lateral Shuttle Run
Walking Lunges
Standing Calf Raises
Prisoner Step-Ups
Abdominal Crunches
Goblet Squats
Stiff Leg Deadlifts
Have a Great Day!
Today we had a heavy day with the legs. Did a pretty standard lifting routine and then did a great circuit training. The WOD name comes from the old Blue Oyster Cult song Godzilla. We had two folks for the circuit training and we all agreed on the name "Go Go Quadzilla, Yeah!"
Weight Training: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats
Straight Leg Deadlifts
Glute/Hamstring Developer
Body Weight Calf Raises
Circuit Training WOD: "Go Go Quadzilla, Yeah!" (Do each exercise in order, three sets)
Shuttle Run (Out and Back=10 meters) - 10 reps
100 lbs. Weighted Sled Drag 15 meters - 2 reps
65 lbs. Barbell Back Squat - 30 reps
24" Box Jump - 30 reps
40 meter Walking Lunges with 35 lbs. Kettlebells
Abdominal Crunches - 50 reps
40 meter Crab Walk with Resistance Band
Have a Nice Day!
