WOD Tuesday “Upper Conditioning”

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

1- Single Arm DBell rows: Go for 12-15 reps on each arm, rest for 5 sec, then perform 45 sec of mountain climbers. On the second set, go a little heavier on the rows doing 8-12 reps. Grab lighter dumbbells and perform one last set, with both arms, simultaneously, for 30 sec. Move right into jumping jacks for 45 sec.

2- Kettlebell deadlifts: Begin with 12-15 reps, put the weight down, and perform 30 sec of moutain climbers. Rest for 15 sec, and perform one more set of deadlifts for 12-15 reps, then finish with 1 minute of running in place.

3- Push ups: Begin the chest workout performing as many push ups (hands 6 inches apart) as possible in 25 sec. Rest at the top position for a 2 count, place the hands wide apart and continue for another 30 sec. Finish the set with 30 sec of squat thrusts. Rest 10 sec and repeat.

4- Dumbbell chest press (on stability ball): 15-20 reps. Do not lock out at the top and perform these smooth and controlled. Move right into mountain climbers for 30 sec. Rest for 10 sec and repeat.

5a- Overhead tricep extension: Using a band for resistance, perform as many reps as possible in 45 sec, then run in place for 45 sec. Move right into:

5b- Dumbbell kickbacks: Again, using the band, perform as many reps as possible in 30 sec then right into squat thrusts for 25 sec. Rest for 20 sec and repeat.

6a- Side lateral raises: Use really light weights and perform as many reps as possible in 45 sec. Go right into 1 minute of jumping jacks, then move right into:

6b- Dumbbell shoulder press: 12-15 reps, smooth and controlled, do not lock the elbows at the top of the movement. Go right into running in place for 45 sec and repeat the combo.

7- Dumbbell curls: Begin with 10-12 reps, keeping one leg forward. Move immediately into mountain climbers for 30 sec, stand up and run in place for another 30 sec. Catch your breath and repeat the curls, only this time use slightly heavier weight for 8-10 reps, followed by 45 sec of running in place. Rest for 20 sec and repeat the curling sequence. Finished!!

Doug

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