THURSDAY!!!

*Here are a couple circuit training exercises. All body weight movements. These are good to do when you are limited on equipment. 


Warm Up: Legs.

-5 minute Leg Circuit

• 30 secs. Jog in Place
• 30 secs. High Knees
• 30 secs. Jog in Place
• 30 secs. Butt Kicks
• 30 secs. Jog in PLace
• 30 secs. Jumping Lunges
• 30 secs. Jog in Place
• 30 secs. Jump Squat
• 30 secs. Jog in Place
• 30 secs. Calf Raises

WOD#1: Abs/Core. Use a stop watch or timer for this workout. Do 40 seconds of work  and rest for 20 seconds. After every round take a minute to rest.
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-40 secs. ON/ 20 secs. OFF (2-4 Rounds)

• Jumping Jacks OR Jump Rope
• Burpees
• Russian Twists w/ Plate
• In and Outs
• Toes to Bar OR V-Sit Ups
• Heel Touches
• Plank

Cool Down: Cardio.
- 10 Minute Calorie Row OR Run

HUMP DAYYYYY!!!!!!

* These workouts are intended for speed and strength. They may seem short, but you will burn a lot and sweat a lot with these HIIT's(High Intensity Interval Training). Try to knockout each WOD with as little rest as possible. Take your break in between WOD's. Control your breathing. To make it more challenging, add more weight or more reps. Use this as a basis. If it is too challenging, do less weight, but keep the reps. Again, each workout is a timed event, so make sure to record that. Try it again later on and try to beat your previous time.


Warm Up:

-Stretch-10 mins

• Band stretch
• Floor Stretch
• PVC Stretch

WOD#1: Dumb bell full body workout. Make sure to choose a weight you will be able to do unbroken, but still be a little challenging. I used 25 lb dumbbells for this. Took rest after each round, but kept a good pace. Record your time.
-3 ROUNDS / 10 REPS each/FOR TIME

• DB Clean
• DB Russian Deadlift
• DB Curl
• DB Tricep Extension
• DB Lateral Raise

WOD#2: Barbell full body workout.
-2 ROUNDS/FOR TIME

• 10 Overhead Press
• 15 Hang Clean
• 20 Back Row

-Then-

• 50 Kettlebell Swings

Cool Down: Core/Abs.
-21-15-9 FOR TIME

• Plank Jack
• Hanging Knee Raise
• In and Outs

MEMORIAL DAY!!!

IN HONOR OF ALL THE MEN AND WOMEN WHO HAVE SACRIFICED THEIR LIVES FOR OUR FREEDOM, WE REMEMBER YOU.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge.​

THURSDAY!!





Warm UP: Cardio
-Stretching
-8-10 Minute Treadmill/Row Machine


WOD#1: Back and Biceps.

-Barbell Deadlift = 4 sets x 8-12 reps
-Barbell Row = 3 sets x 8-12 reps
-Pull Ups = 3 sets x Failure
-TRX Row/Various Grips or Band Pulls = 5 mins. NONSTOP

• Using straps or a band, do 5 mins of row movements with little to no rest.

-Dumbbell Curl = 3 sets x 8-12 reps
-Dumbbell Preacher Curl = 3 sets x 8-12 reps

-Chest Supported Row and Curl Superset= 5 mins. NONSTOP

• Put your chest against an incline bench holding dumbells. Switch between row movements and curl movements with little to no rest for 5 mins straight.
  

-Regular and Reverse Curl Superset= 10-9-8-7-6-5-4-3-2-1

• Complete 10 regular barbell curls and then switch to reverse barbell curls, completing 10. Subtract 1 rep after doing each movement until you finish 1 rep.

Cool Down:  Core and Abs
-10 Rounds- 40 seconds ON/ 20 seconds OFF

• V Shape Sit Ups
• Plank

TUESDAY!

Warm Up: 1st round use left arm only, 2nd round switch to right arm.
-2 Rounds/10 reps each

• DB Snatch
• Farmer's Carry
• Get Up Sit Ups
• Renegade Row

WOD#1: Doing the MURPH on Memorial Day?Use this full body circuit to prep for it. Repeat this workout as many rounds as possible in 10 minutes. Rest when needed.

-1/2 Cindy= 10 Minute AMRAP

• 5  Pullups
• 10 Push Ups
• 15 Air Squats

WOD#2: Full Body circuit using barbell, dumb bells, and kettlebell. Start your stopwatch and complete the first movement in the first minute. If you complete the specific reps inside the minute, use that time to rest. Change to the next movement at the top of the minute ;)
-EMOM= 28 Minutes

• Minute 1- 12 KB Swing
• Minute 2- 10 Reverse Lunges holding Dumb bells
• Minute 3- 8 Burpees
• Minute 4- 6 Sumo Deadlifts

Cool Down: Core Movements with Medicine Ball

50 Mountain Climbers w/ Med Ball
40 Russian Twists w/ Med Ball
30 Lying Leg Lifts  w/ Med Ball
20 Side to Side Slam Balls w/ Med Ball
10 Hanging Leg Raises w/ Med Ball



​#STAYHGRY

MONDAYYYYYY!!!!!!!


Warm Up:   (Core)
-Stretch-Band, PVC, Mat
- 5 Min. AMRAP

• 30 sec. Plank
• 30 sec. Wall Sit

WOD#1:  Full Body workout using a barbell. Throw on as much weight as you need to or just use the bar. You can substitute the barbell with kettlebells or dumbbells. Do each movement 10 reps and then subtract 1 rep each round. Rest when you need to.
"Bar Bell Blast"
-10-9-8-7-6-5-4-3-2-1

• Jump Over Burpees
• Push Up on Bar
• Bent Over Row
• Overhead Press
• Back Squat

WOD#2:  Full body workout using dumbbells. 3 movements, 10 reps for 10 rounds.  Go as fast as you can. Set a stopwatch, and GO.
"Dumb bell Blast"
10 Rounds FOR TIME

• 10 Dumb bell Clean
• 10 Dumb bell Push Press
• 10 Dumb bell Front Squat

Cool Down:  Cardio:(

• 1/2 Run
• 5 min Calorie Run

Happy Saturday!!!

It's a hottttt day in Houston,TX. Hit about 85 degrees at 9am this morning, and the humidity was a little intense.

I was joined by a few friends today and made it a group effort. We pushed each other to work harder with each aching exercise lol. Rest was definitely needed in between sets, but we managed to keep our morals up.
Check it out

Warm Up: Dart Game

• 1st Dart= Run
• 2nd Dart= Air Squat
• 3rd Dart= Pull Up

WOD#1: Group Bodyweight workout split between 3 people. Each person working a movement at the same time. Once the person finishes with the 10 burpees, rotate to the next station. Keep track of total number of crunches you complete as a team as well as total number of Calories Rowed. Go until 20 mins. runs out.

-Triple Threat= 20 Minute AMRAP

• 10 Burpees
• Rower
• Ab Mat- Crunches

WOD#2: Full Body workout. This workout was done individually. Set your alarm and just hit as many rounds as possible in 15 minutes.
15 Minute AMRAP

• 10 Dumb Bell Push Press
• 10 Deadlift (135)
• 10 Upright Row w/ Plate

Cool Down: Core Exercises. Do this as fast as you can for time. 

• 30 Mountain Climbers
• 25 Slam Balls
• 20 Plank Jacks
• 15 Hanging Knee Raise
• 10 In and Out
• 5 Toes to Bar

HAPPY HUMP DAY!
*Click on the movement to see example video.

Warm Up:
-Stretch
- 5 min. Boxing Bag or Shadow Boxing
- 5 min. Calorie Row


WOD#1
-21-15-9 FOR TIME: Full Body workout

• Kettlebell Swing
• DB Thrusters
• Wall Ball

WOD#2:  Full Body Workout.
-12 Min. AMRAP

• 10 Power Clean
• 10 Pull Ups
• 10 DB Snatch

Cool Down: Abs and Obliques. 
2-3 Rounds
-50 Crunches
-50 Heel Touches

SORRY for the lack of work outs last week. The best way to recover and heal is rest and that is exactly what I needed.  I will switch between a heavy load of workouts or light load some weeks. This process of tricking your muscles will help with muscle growth and strength.

"Push It To The Limit"

Warm Up:
-Stretch
-2 Rounds

• 30 Air Squats
• 20 Calf Raises
• 10 Burpees

WOD#1: Push Workout(Chest, Tri's, Shoulders)Get a weight that will help you get to a minimum of 15 reps. Of course if you go heavy, scale it down to 10-12 reps. I went lighter volume for more reps to help with strength. 
*Less weight/More Reps = Tone, Lean
*More weight/Less Reps= Muscle mass, bulking

- 3 Rounds/15-20 Reps

• Incline Bench w/ Dumb bells
• Chest Fly w/ Plate
• Single Arm Tricep Extension with Dumb bells
• Skull Crushers with Plate
• Overhead Shoulder Press with Barbell
• Floor Press with Barbell
• Uneven Push up with Medicine Ball

Cool Down: Lower Abdominal movements. Standard Crossfit workout, complete each movement for 21  reps, then 15, then 9. Go as fast as you can for time.
​
21-15-9     FOR TIME

• Toes to Bar
• In and Outs
• Bench Jumps