9/27/11- 5K Run

2010 Warrior Dash

5K Run.  Maybe through mud to make things interesting.  Check back in tomorrow for the WOD!

9/25/11- NFL Sunday Workout

Karyl and Miles in their Giants gear

With the Giants facing the Eagles today the WOD is focused on getting in a quick workout between games.  So, whether you're watching the one o'clock, the four o'clock, or the Sunday Night Football game, you can fit this workout in and get back to watching the game.  Go Giants!

You'll be using a kettlebell (KB) and light dumbbells (DB) for Tabata boxing intervals.

1. KB Swings 15x2
2. KB Suitcase 10x2
3. KB Squat and Press 10x2
4. :20/:10 Tabata boxing interval for 4 min
5. KB Lawnmower 10x2
6. KB Single Arm Row 15x2
7. KB Russian Twist 15x2
8. :20/:10 Tabata boxing interval for 4 min
9. KB Swing and Catch 20x2
10. KB Overhead Swing 10x2
11. KB Stepback Lunge 10x2
12. :20/:10 Tabata boxing interval for 4 min
13. KB Squat 20x2
14. KB V-Ups 10x2
15. KB Turkish Get-Up 10x2
16. :20/:10 Tabata boxing interval for 4 min

Good luck and enjoy the games today.  Check back in tomorrow for the WOD!

9/24/11- Jump Rope Workout

For today's WOD you'll be doing the max amount of reps or time on a given exercise while mixing in some jump rope (JR).  Rest as needed.

1. 60 seconds JR
2. Pushups
3. 50 seconds JR
4. Squats
5. 40 seconds JR
6. Plank
7. 30 seconds JR
8. Pullups
9. 20 seconds JR
10. Bridge
11. 10 seconds JR
12. V-Ups
13. 15 seconds JR
14. Burpees
15. 30 seconds JR
16. Stepback Lunges
17. 45 seconds JR
18. Hand Plank
19. 60 seconds JR
20. Bicycles
21. 30 seconds JR
22. Squat Jumps
23. 60 seconds JR
24. Ring Rows
25. 30 seconds JR
26. Side Plank
27. 60 seconds JR
28. Walking Lunges
29. 30 seconds JR
30. MB Russian Twists
31. 60 seconds JR
32. Squat Hold
33. 30 seconds JR
34. Mountainclimbers
35. 60 seconds JR
36. Ring Chest Press
37. 30 seconds JR
38. DB Lateral to Front Raise
39. 30 seconds JR
40. Alternating Jump Lunges

If you ventured to the Durham Fair this weekend, this workout should help burn off some of the calories from the delicious but fried fair food.  Check back in for tomorrow's WOD!

9/23/11- Band Workout

You'll be using a set of bands for this workout.  Ideally, a set with a light, medium, and heavy resistance can be used, but if you have a light and heavy band, that will work too.  Complete 3 sets of 10 reps of each exercise before moving on to the next exercise, resting 20 seconds in between sets.

1. Chest Press
2. Prone Row
3. Woodchops
4. Band Hold and Squats
5. Overhead Triceps Extension
6. Biceps Curl
7. Lawnmowers
8. Stepback Lunge and Supine Row
9. Triceps Pressdown
10. Band Rotation
11. Chest Fly
12. Resisted Step Forward Lunge

Good luck and check back in for tomorrow's WOD!

9/22/11- Sprint Circuit aka The Running Around Like Monk Workout

Monk in his much younger days

Complete the following sequence two times in order, resting in between sets.

1. 25 Squats
2. 1 min Sprint
3. 20 Pushups
4. 1 min Jump Rope
5. 10 Pullups
6. 1 min DB Punches
7. 20 KB Swings
8. 20 Burpees
9. 40 Walking Lunges
10. 20 DB Bent Rows
11. 20 Squat Jumps
12. 20 MB Ball Slams
13. 40 Stepback Lunges
14. 20 DB Push Press
15. 1 min Plank

Good luck and check back in tomorrow for the WOD!

9/21/11- Tabata Run

Run for 40 minutes using :20/:10 sprint intervals mixed in.

1. 0:00 to 10:00- jog
2. 10:00 to 20:00- :20/:10 intervals
3. 20:00 to 30:00- run
4. 30:00 to 40:00- :20/:10 intervals

Good luck and check back in tomorrow for the WOD!

9/19/11- TRX 100

TRX Suspended Single Leg Lunge

To complete this workout, you'll need a TRX Suspension Trainer or rings or another type of suspension trainer (I'm partial to the Lifeline brand).  For beginners complete the circuit one time through.  For those who are seeking more of a challenge, complete it twice, and if that's too easy for you, complete it a third time for a total of 300 reps.

TRX 100 (complete 10 reps of each)

1. Suspended Pushups
2. Low Rows
3. Rollouts
4. Squat Jumps
5. Stepback Lunge and Knee (10 on each side)
6. Chest Press
7. T-Fly
8. Suspended Knee-In
9. Suspended Single Leg Lunge (10 on each side)
10. Back Extension w/ Hip Drop

Finish with 1 mile run.

Good luck and check back in tomorrow for the WOD!