Wednesday's WO:
"One More Round"
10 KB Swings (25% BW)
10 Burpees
10 Pull Ups
As many rounds as possible in 20 minutes. Post your results.
Daily workout post
Re: Daily workout post
Ranger Nomad,
"One More Round" total was 8 rounds with 10 kb swings and 5 burpees. That was brutal. I've done this type of workout with different exercises before and this combination was a lot tougher. Without a doubt.
"One More Round" total was 8 rounds with 10 kb swings and 5 burpees. That was brutal. I've done this type of workout with different exercises before and this combination was a lot tougher. Without a doubt.
Mentee to Ranger Kilted Heathen
Re: Daily workout post
Ranger Nomad,
I was just short of 7 rounds. The pull-ups killed me. I was reduced to doing single reps by the last few sets. Everything else was unbroken.
I was just short of 7 rounds. The pull-ups killed me. I was reduced to doing single reps by the last few sets. Everything else was unbroken.
Ship date: 20090317 (updated)
Re: Daily workout post
Good job, guys!
For Thursday:
AM: BRICK (Bike/Run) 30/15 min
PM: LEGS and ABS
In sequence you will do the following leg circuit. There will be three rounds of legs total. Do not stop after each exercise, but take a two minute break upon completion of one round.
8 DB Lunges (50% BW i.e. 50lbs DB in each hand)
10 Leg Presses (100% BW i.e 4x45lbs Plates on the rack)
10 Plate Squats (25lbs Plate)
For your core, you will do some easy exercises. This is just giving you a little additional abdominal strengthening, hitting some of the more neglected muscles. Complete three rounds and take two minutes of rest between rounds.
10 x DB Side Bends with 50% BW DB's
8 x Medicine Ball Wood Chops with your medicine ball. I used a 40lbs ball. Same one I use for ball slams.
10 x Leg Raises(crazy name they came up with makes me feel all Jet Li).
For Thursday:
AM: BRICK (Bike/Run) 30/15 min
PM: LEGS and ABS
In sequence you will do the following leg circuit. There will be three rounds of legs total. Do not stop after each exercise, but take a two minute break upon completion of one round.
8 DB Lunges (50% BW i.e. 50lbs DB in each hand)
10 Leg Presses (100% BW i.e 4x45lbs Plates on the rack)
10 Plate Squats (25lbs Plate)
For your core, you will do some easy exercises. This is just giving you a little additional abdominal strengthening, hitting some of the more neglected muscles. Complete three rounds and take two minutes of rest between rounds.
10 x DB Side Bends with 50% BW DB's
8 x Medicine Ball Wood Chops with your medicine ball. I used a 40lbs ball. Same one I use for ball slams.
10 x Leg Raises(crazy name they came up with makes me feel all Jet Li).
