WOD Saturday “Touchdown!”

Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!

 1a– Stability ball squats on the wall:  Use dumbbells to provide added resistance on this one. Begin with 12-15 reps, drop the weight slightly, and continue for another 10-12 reps.  Put the weights aside and move immediately into:

1b– Lunges:   Go back and forth on each leg for 45 sec, stand up, catch your breath (5 sec or so) and do another 45 sec.  Rest 10 sec, then move right into:

1c–  Squat jumps:  We’re going to perform 10 sec on with a 5 sec rest, 5 times.  Simply squat and jump onto an elevated platform (or no platform- depending on conditioning level).  10 sec of jumps, rest for 5 sec, and repeat – at least 5 times.  Rest for 20 sec and move into:

2a– Dumbbell rows:  Begin with 12-15 reps, drop the weight slightly and continue for another 10-12 reps.  Put the weight down, grab some light dumbbells and finish with 45 sec on.  Rest for 20 sec and repeat.

2b- Kettlebell deadlifts:  Perform 15-20 reps, drop the weight and continue for another 12-15 reps.  Put the weight aside and perform 20 sec of squat thrusts to finish things off.

3- Chest Press on Stability Ball/Push up combo:  Perform 2 sets of 12-15 reps with a single drop in weight for another 8-10 reps.  After each set, come off the ball and do as many push ups as you can perform in 25 sec.  Take a couple of deep breaths and perform:

4- Kickbacks/close grip wall pushouts:  Perform 2 sets (kicks for 45 sec and pushouts for 30 sec).  No rest between exercises, just a 15 sec rest between sets.

5- Dumbbell press/lateral raise combo: (take a step forward and lean your body weight on forward leg):  Perform 2 sets of 12-15 reps with a single drop in weight for another 10-12 reps on the press.  After each set of presses, perform as many side lateral raises as you can for 30 sec.

6- Dumbbell/hammer curl combo: Perform 2 sets (regular curls for 45 sec and hammers for 30 sec).  No rest between exercises, just a 15 sec rest between sets.

Have Fun!!

 

Doug

 

Always finish by following the weight training with 20 minutes of intervals cardio sets!!!

 

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