11/15/11- Medicine Ball Workout

For today's WOD, you'll need a medicine ball for all of the exercises. Complete 3 sets of each exercise before moving down the list. Good luck.

Slams 15
Lawn mowers 15
Squats 20
Rotation 15
Step back lunge and rotate 12
Lying press 20
Russian twist 20
Squat and chest press 20
Pushup 10
Walking lunge 20
Single arm pushup 10
V-Up 15
Single arm shoulder press 15
Between the legs figure 8's 20

Check back in tomorrow for the WOD!

11/14/11- 5K Run

11/13/11- Bands and Lunges

After yesterday's high scoring game, I ended up banging out 180 pushups and 156 squats, so we'll take it easy on the arms today.

For today's WOD you'll need a set of bands and we'll mix in some lunge variations. Good luck!

Wood chops 15x3
Step back lunges 40x3
Rows 20x3
Walking lunges 40x3
Lawn mowers 15x3
Single leg lunges 15x3
Oblique rotations 15x3
Stationary lunges 15x3
Band hold :45x3
Lunge to knee 15x3
Resisted kneeling crunch 20x3
Suspended lunge 10x3

Check back in tomorrow for the WOD!

11/12/11- Quack Attack

The Oregon Ducks are matched up against the Stanford Cardinals tonight in what should be an excellent game with lots of scoring.  Since the Oregon Ducks' mascot has a tradition of doing pushups with each score to match the team's points, (i.e. in a matchup against New Mexico last year, the duck completed 506 pushups in a 72-0 victory) you'll be testing out your squat and pushup capabilities in one of today's games.  With each score, regardless of the team, complete the number of squats to match the team's points.  On the next score, switch it up and go into pushups.  In a high scoring game, you'll get a pretty good workout, in a matchup similar to last week's LSU-Alabama game, you shouldn't even break a sweat.  Have fun with the workout and shoot for at least eight sets of each exercise.  And, since I've never been fond of Stanford nor do I understand all of the hoopla surrounding Andrew Luck, let's go Ducks! 

If you've never seen the duck in action, here's a little video...

11/11/11- 11 Of Everything

First, and foremost, thank you to all the veterans for all that they've done and all that they continue to do. Happy Veteran's Day!

Today's WOD is centered around 11 reps for each exercise. For beginners, stick with two rounds of the circuit, and for those of you looking for more of a challenge, complete four to five rounds of the circuit. Good luck!

Squat jumps
Plyo Pushups
Ring rows
Wood chops
Lawn mowers
Squats
Jump lunges
Pullups
Step back lunges
DB squat & press
Band rotation
Elbow to hand plank
V-Ups
Hanging knee ups
Walking lunges
Leg ups
Ball slams

Check back in tomorrow for the WOD!

11/10/11- 5 Mile Run

To commemorate Eli's 5 month birthday, today's WOD is a 5 mile run. Good luck!

11/9/11- Body Weight Circuit

Today you'll use mostly body weight exercises for the WOD.  If you can't do pullups, substitute ring or TRX rows, and if you can't access either of those, use a heavy set of bands for rows.  Good luck!

CIRCUIT 1

1. Squats 25
2. Pushups 25
3. Stepback Lunges 30
4. Plank :60
5. Pullups 10
6. Burpees 10

Repeat 2 times for a total of 3 sets, making sure to rest before repeating the circuit.

CIRCUIT 2

1. Step Ups 20
2. Dips 20
3. Walking Lunges 30
4. Chinups 10
5. Mountainclimbers 30
6. Jumping Jacks 30

Repeat 2 times for a total of 3 sets, making sure to rest before repeating the circuit.

CIRCUIT 3

1. Squat Hold :45
2. V-Ups 20
3. Hanging Knee Raise 10
4. Bridge :60
5. Standing Bird Dog :40
6. Punches 100

Repeat 2 times for a total of 3 sets, making sure to rest before repeating the circuit.

Check back in tomorrow for the WOD!