Warm-up: 3x12 each: Pike walk-outs, tuck jumps, High kicks, Butt kicks
WOD
Treadmill: 5min walk 3.4/incline 12
Sprint 22secs @ 8.5mph - 10 Full body Squats, then walk 1minute…Repeat for 16minutes
( I seriously thought I was going to barf, My sports bra may have been TOO tight lol )
Alternate Between the Two 3x12
Kettle Swings (CF Style) - 10kg
24” Box Dips
3x12 Kettle Bell Push Press - 10kg
Stretch & Shower
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Warm-up: 800m Row, Walking Lunges, Duck Walks, Pike walk-outs
Air Climber:
25min/Incline10 Resistance 20
WOD: 4x12
(Alternating between the following)
16# Ball Slams
Mountain Climbers
Lifting:
RDLs 95# : 4-4-4
Stretch & Shower
Happy WODing Tumblrs!! :D
1 note
I didn’t have the longest to spend in the gym tonight but I was definitely getting in my Shoulder & Tricep routine no matter what!
Here’s a quick one even you can try!
Warm-up: 2 x 10
- Walking high kicks,
- Walking Butt Kicks,
- Pike walkouts
+ 600m row @ level 10 (medium pace)
- Shoulders & Triceps -
Barbell Upright Row - 4 x 8 @ 30lbs
EZ Bar Skull Crushers - 4 x 8 @ 15lbs
Push Press - 4 x 8 @ 45lbs
DB standing Tricep Extensions 4 x 8 @ 15lbs
Cable Tricep Extensions - 3 x 10 @ 20lbs (See footnote below)
*** After each cable extension I dropped down and did 8 mountain climbers ***
The BIG finale! - Kettle Bell Routine
- Kettle Bell Squat & Clean Ladder
*** I did this with 8kg each hand I didn’t want to compromise form ***
Set One - 1,2,3,4,5
Set Two - 5,4,3,2,1
* I wanted to do a 3rd set but my body was shot!
What an amazing overall workout! Happy WODing Tumblrs!!
5 notes
The gym was SO packed during my lunch break. Must’ve been all that guilt from eating cheeseburgers and consuming beer lol. People I’ve never seen were about and just solidifies my reasons for not hitting the gym on Mondays and making it a rest day or outdoor workout day….I don’t do well in crowds so I kept this workout short but effective!
Blasted thru (while maintaining proper form)
1000 m Row
10min Stepper level 8
Interchanging between the following…
KS 12kg 3 x 12 (CF Style)
Box Dips 3 x 12
Stretch and no shower! Too many people in the locker room… Here’s to hoping I don’t smell lol
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But im literally doing five minutes here and 10min there I can’t seem to gain focus but I’m sweating balls!! Thats something right? Lol I’m also far too aware of what’s going on around me…not A fan.
1200 m on rower
10 min stepper level 8
3 x 10 45lb Overhead SquatsStretch n shower - Tomorrow will be better :)
Happy WODing Tumblrs!!
3 notes
Didn’t have a lot of time in the gym today so here’s what I banged out! I was drenched in the end…love that feeling ;)
Warm-up: Scorpions, Air squats, Tuck jumps, Pike walk-outs
Row: 1100 in under 5minutes… I thought that was cool haha
Stair Master: 10 minutes Level 8 - Felt the burn baby!
In Threes! 12- 12-12
Alternating between the two..
12kg Kettle Swings (CF Style)
Box Dips
Stretched and a much needed shower!
Have a great friday WOD Tumblrs!
6 notes
- * I saw my best friends mom for the first time in a while the other day and she noticed I lost alot of weight. Mind you, this is a woman who purchases sensa for her daughter instead of a gym membership *
Me: - Hi how are you?! hugs her
Friends Mom: - Hi.. (grabs me by my arms) You lost weight?
Me: - Yes.
Friends Mom: - But how?
Me: - Just eating healthy and exercising everyday
Friends Mom: - And?...
Me: - Annnddd... ? uhhh....
Friends Mom: - What else?
Me: - That's pretty much it...eat healthy + exercising everyday that's all you need to do
Friends Mom: - Wow wow... good good.
Me: - (Oh Boy... lol )
1 note
I’m going to give my body the sweat session it craves today…
Warm-ups: Push-ups, Air Squats, 600m Row, High-Kicks
WOD:
Step Machine 15 min high intensity: You all know my hate for this machine but it really gets the job done and keeps me from boredom.
3 x 30 - Mountain Climbers
3 x 12 - Box Dips
Deadlifts: 3-3-3-3-3 ( My previous weight was 185# I’ll start at 75% and work my way up today)
+ Much needed stretch and shower! :)
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