WODs for Week of Dec 19th

Do the WODs in any order you like, just remember to lightly warmup and stretch

WOD 1:
In 12 minutes do as many rounds as possible (AMRAP) of:
5 Jumping squats
10 Swings

WOD 2:
Do 7 rounds of the following for time (RFT)
7 swings
7 lunges each leg
7 swings
3 burpees

WOD 3:
100 swings (break them into as many sets as necessary)

WOD 4:
4 RFT
16 steps walking lunge
Run back to start
5 burpees

WODs for Week of Dec 12th

Now that your swings are well practiced (I know, over a week longer than I planned too), here are four WODs for this week. I want you to do them with one day off between, except on four-day. Day one is off, day two is WOD, day three is WOD, day four is WOD.

So, for example, my week would  look like this:
Monday:          Work-off, WOD-on
Tuesday:          Work-off, WOD-on
Wednesday:     Work-off, WOD-off
Thursday:         Work-on, WOD-on
Friday:             Work-off, WOD-off
Saturday:         Work-on, WOD-on
Sunday:           Work-off, WOD-off

Do the WODs in any order you like, just remember to lightly warmup and stretch

WOD 1:
In 12 minutes do as many rounds as possible (AMRAP) of:
5 pushups
10 swings
5 squats

WOD 2:
Do 7 rounds of the following for time (RFT)
7 swings
7 lunges each leg
7 swings
3 burpees

WOD 3:
100 swings (break them into as many sets as possible)

WOD 4:
10 rounds of:
5 Jumping squats
10 Swings

Build up phase

Until the month of December, the WOD is 100 swings a day with as heavy a weight as you like (or have) broken up however you like.


100 swings

One week's worth of WODs

Diet is 80% of health, exercise is only 20%. Don't buy into biggest loser-hype of exercising until you slim down or die. You also don't have to spend hours performing cardio. HIIT (High Intensity Interval Training) is where it's at. And I center my HIIT WODs (Workout Of the Day) around the kettlebell.

The kettlebell, like the Russian Spetznaz, is brutally efficient. It will transform your physique and fix your skeletal inadequacies.

Since this section of the blog is aimed at the people who I have already trained and who I monitor, I advise those who are new to physical activity and / or kettlebells to seek qualified guidance.

WOD 1 
4 RFT (Rounds For Time)
10 swings
5 Tactical lunges each leg
10 swings
7 figure 8's

WOD 2
200 swings for time

WOD 3
5 RFT
12 suitcase deadlifts
20 sec sprint
walk back to start

WOD 4
Ladder (for time) 1,2,3,... 9,10
Kettlebell slam
Squat
Swing

Equipment

So... for you to perform the workouts detailed here, I need you to have certain gear.

Must have:

• Kettlebell of sufficient weight to challenge yourself without hurting yourself.

Beginner women: 8kg

Fit women: 12kg

Studly women: 16kg

Wonderwoman: 24kg

Buttercup men: 12kg

Average man: 16kg

Ripped dude: 24kg

Ubermensch: 32kg

• a place to run

• and a timer capable of alternating between two time periods. Example: Tabata intervals - 20 seconds work, 10 seconds rest, repeat 7 more times for a total of 8 rounds.

Great to have:

• Jump rope (especially speed rope)

• Pullup bar

• Jump box