Apr 16 2012

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Apr 18 2012

WOD: Jump Rope & Kettlebell Intervals 1

Equipment:
Jump rope
Multiple kettlebells (I used 50, 40 and 30 lbs)
Interval timer
 
Structure:
5 x 1 min. jump rope drills with 10 sec. setup time between each drill
1 min. rest
5 x 1 min. kettlebell drills with 10 sec. setup time between each drill
1 min. rest
Repeat whole circuit
2 min. heavy swings
 
Total: Approximately 28 min. + warm up, cool down & stretch + foam rolling (I did 5-10 minutes)
 
Jump rope drills:
1. Rapid, feet together
2. Skipping rope
3. Rapid, feet together
4. Backwards
5. Double turn between each jump
 
Kettlebell drills:
1. Turkish getups (right)
2. Turkish getups (left)
3. Turkish getups, squat style (right)
4. Turkish getups, squat style (left)
5. Windmills (30 sec. right, 30 sec. left)
 
Note: I used 30 lbs for the getups, 40 lbs for the windmills, and 50 lbs for the heavy swing finisher

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Apr 17 2012

WOD: Lower Body Kettlebell Drill Circuit 1

Equipment:
Multiple kettlebells (I used 50, 40 and 30 lbs)
Pullup bar
Stability ball
Medicine ball, sandbag or playground ball (weight does not matter)
Gymnastic rings or suspension trainer
Interval timer
 
Structure:
2 min. lower body intervals (30 sec. work, 15 sec. rest, 30 sec. work, 15 sec. rest, 30 sec. work)
1 min. upper body exercise
1 min. core exercise
30 sec. rest
Repeat each round a second time
5 round total x 2 = 10 rounds
 
Total: 50 minutes + warm up, cool down + stretch
 
Round 1:
Lower body interval: heavy kettlebell swings
UB exercise: pullups on rings
Core exercise: Russian twists with kettlebell
 
Round 2:
Lower body interval: alternating kettlebell swings
UB exercise: incline stability ball pushups (hands on ball)
Core exercise: forearm plank
 
Round 3:
Lower body interval: kettlebell snatches
UB exercise: walking pushups with stability ball
Core exercise: stability ball knee tucks
 
Round 4:
Lower body interval: high pull, catch and squat with kettlebell
UB exercise: side to side medicine ball pushups (can substitute sandbag or playground ball)
Core exercise: floor leg lifts with kettlebell
 
Round 5: 
Lower body interval: heavy kettlebell swings
UB exercise: chinups on rings
Core exercise: stability ball mountain climbers

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Apr 16 2012

WOD: Tabata & Push/Pull Supersets Circuit 1

Equipment:
Pullup bar
Sandbag or other weight for Round 4
Interval timer
TRX (optional)
 
Structure:
4 min. Tabata drill (20 sec. work, 10 sec. rest, repeat 8 x for a total of 4 min.)
1 min. rest
1 min. pull exercise
1 min. push exercise
Repeat 1 min. pull exercise
Repeat 1 min. push exercise
1 min. rest
Repeat for a total of 5 rounds
 
Total: 50 min. + warm up, cool down and stretch
 
Round 1:
 
Tabata Drill 1: plyo lunges
Pull exercise: wide grip pullups
Push exercise: standard pushups
 
Round 2:
 
Tabata Drill 2: burpees
Pull exercise: pullups
Push exercise: atomic pushups (can substitute other pushups if no TRX available)
 
Round 3:
 
Tabata Drill 3:  squat jumps
Pull exercise: chinups
Push exercise: spider pushups
 
Round 4:
 
Tabata Drill 4: MMA roll + jump with weight (I used a sandbag)
Pull exercise: wide grip chinups
Push exercise: suspended pushups
 
Round 5:
 
Tabata Drill 5: surfer jumps
Pull exercise: chinups (palms facing each other)
Push exercise: pushup to side plank

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Apr 14 2012

WOD: Sandbag & TRX Circuit 1

Equipment:
30 lb sandbag
TRX
Interval timer

Structure:
1 min. work for max repetitions + 10 sec. setup time x 4
20 sec. rest after each round
Perform each round x 2 before moving on to next round

Total: 50 mins. + warm up, cool down and stretch

 

=== For explanations of the exercises, see my Exercise Catalog ===

 

Round 1:

1. Hurdle burpees
2. Suspended one legged squats
3. Suspension pullups
4. Russian twists (with sandbag)

Round 2:

5. Ninja jump + sandbag clean + press
6. One legged getups with sandbag
7. Spider pushups
8. Weighted floor leg raises (with sandbag)

Round 3:

9. Sandbag burpee + row
10. Sandbag squats
11. 4 x 4 pushups
12. Suspended push planks

Round 4:

13. Plyo curtsy squats with sandbag
14. Sandbag side lunge
15. Chinups
16. Forearm plank

Round 5:

17. Ninja jump + alternating shoulder sandbag squat
18. Pushup to side plank
19. Suspended one legged sandbag deadlift + lunge
20. Side plank sandbag hip lifts

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