WOD: Back and "The Wrath of Mjölnir"

Today we worked the Back again and had a great showing with seven folks at the circuit training, "The Wrath of Mjölnir". It was super fun!

Dumbbell Pullovers
One Armed Dumbbell Rows
Upright Barbell Rows
Horizontal Suspension Strap Pull-ups
Weighted Pull-ups
Landmine Rows
Deadlift

Circuit Training: "The Wrath of Mjölnir" Each exercise done for one minute and 15 seconds, three sets. One minute rest between sets.

Sledgehammer swings on a tire
Stone Lifts
Planks
Horizontal Suspension Strap Pull-ups
Flutter Kicks
Kettlebell Upright Rows
Seated Trunk Twists with a Medicine Ball

Have a Great Day!

WOD: "Feeling a Bit Peckish?!"

Today's WOD is for the Chest and Biceps: "Feeling a Bit Peckish?!"

Dumbbell Chest Press
Incline Dumbbell Chest Press
Dumbbell Flies
Weighted Push-Ups
Alternating Dumbbell Curls
Concentration Dumbbell Curls
Heavy Barbell Bench Press
Weighted Dips

Circuit Training (Each exercise one minute, three sets. One minute rest between sets)
Jump Rope
Dips
Dumbbell Flies
Crunches
Gymnastic Ring Push-ups
Barbell Curls
Seated Wall Ball Toss

Have a Great Day!!

DIY Drag Sled and the Leg WOD!

Today I was going to show folks my homemade drag sled and then go through the leg WOD.

I started the sled by finding an old blown out tire. If you don't have one lying around just go to your local tire store and they will GIVE you one since they are charged to dispose of them. Next I drilled four holes in the tire and bolted two old pieces of 2x4 into the inside of the tire.

After I bolted the 2x4s to the inside of the tire I cut pieces of plywood to fit into the hole in one side of the tire.  I then screwed the plywood to the 2x4s inside the tire.

I then drilled a hole in the middle of a piece of 2x4 that is about 5 inches long. I drilled a hole through the tread of the tire and bolted the piece of 2x4 to the tire with a long eye bolt.

The last part was to fashion some handles to drag the sled. I used old 1 inch tubular webbing and some small pieces of PVC pipe. I attach the handle to the eye bolt with an old oval carabiner.

Finally, all you have to do is load it up with whatever weights you have lying around, old scrap metal, rocks, whatever! If you make the handles long enough you can drag the sled walking backwards and put the straps over your shoulders and drag the sled walking forward.

WOD: Legs and "Everybody Jump, Jump, Jump!"

Dumbbell Box Squats

Dumbbell Lunges

Barbell Front Squat

Barbell Straight Leg Deadlift

Glute Hamstring Developer

Calf Raises

Barbell Back Squats with Heavy Chains

"Everybody Jump, Jump, Jump!"

Jump Rope. 1 minute

Standing Jump onto 30 inch Platform. 5 minutes

150 lbs. Weighted Sled Drag. 100 ft. drag backwards then switch to 100 ft. dragging forward. 15 minutes.

WOD: Shoulders and Triceps, "Ain't Nothin' But a Thing, Chicken Wing!"

Got together with a few buddies today after lifting to do a great circuit workout! 

WOD: "Ain't Nothing But a Thing, Chicken Wing!" (I seem to be thinking about chicken a lot?)
Seated Dumbbell Shoulder Press
Lateral Dumbbell Raises
Alternating Front Dumbbell Raise
Weighted Diamond Push-ups
Overhead Dumbbell Triceps Press
Dumbbell Kickbacks
Heavy Barbell Shoulder Shrugs
Barbell Push Press
Triceps Face Breakers

Circuit Workout (Each exercise done for one minute. Three sets. One minute rest between sets).
Lateral Dumbbell Raise
Triceps Dips
Suspension Strap Reverse Flies
Sandbag Shoulder Press
Crunches
Heavy Bag Work
Heavy Rope Whips

WOD: Maytag!

Sometimes forces in our lives conspire against us. Today I have a bunch of work to do to get our first NOLS course of the season out into the wilderness. Checking participant's gear, preparing vehicles and driving for about six and a half hours round trip! Going to take the day off from lifting and hit shoulders and triceps tomorrow.

The WOD is going to be a HIIT (High Intensity Interval Training) Workout on the Spin Bike (picked this up for cheap on Craigslist!) that I like to call MAYTAG!

2 minute warm up, seated easy spinning
1 minute, 15 seconds medium resistance, seated spinning
1 minute, 15 seconds heavy resistance, standing out of the saddle
Repeat between medium and heavy resistance for 10 rounds.
2 minute cool down, seated easy spinning.

Abdominal work

Have a great day!

WOD: With a Cherry on Top!

WITH A CHERRY ON TOP! Today's WOD involves  a lot of back and lower chain work. The "Cherry on Top" is the one Atlas Stone lift I did when my buddy dropped it off its platform and couldn't get it back into place!

Dumbbell Pullovers
One Arm Dumbbell Rows
Barbell Upright Rows
Weighted Close Grip Pull-Ups
Horizontal Suspension Strap
Pull-ups
Landmine Bent Over Rows
Deadlift (Three sets finishing with maximum weight for one rep)

Superset for three sets:
20 SISU Hammer Swings (10 per side)
5 Tire Flips
10 Kettlebell Swings

One Atlas Stone Lift onto 48" Platform

Have a Great Day!

WOD: Like T-Rex, Gila Monsters Hate Push-ups too!

This beautiful Gila Monster was strolling across our driveway here at NOLS Southwest one morning. It is one of the great things about living in Tucson, you are right in the middle of the Sonoran Desert with creatures coming and going as they please. Most people would freak out if they saw this guy, I consider it good luck!

WOD: Like T-Rex, Gila Monsters Hate Push-Ups too!!
Flat Bench Dumbbell Press
Incline Dumbbell Press
Weighted Push-ups
Dumbbell Flies
Concentration Dumbbell Curls
Alternating Dumbbell Curls
Bench Press
Weighted Dips

Super-set the following exercises for three sets each:
Flat Bench Bench Press with Heavy Chains
Fat Bar Barbell Curls
Fore-Arm Roll-ups

Abdominal Work

Happy New Year and Have a Great Day!