Gym Journal Keeps you Honest!

     Start thinking about keeping a workout/nutrition journal.  It helps keep you honest and lets you see what you are doing correctly and what you are doing wrong.  Keep things in it like daily nutrition, workouts, BMI level, weight, and even a part on how you feel that day according to what you ate and how you worked out.  It is one of the best techniques I have found for losing weight (besides working out and stop shoving things in my pie hole!).  Give it a try.

WOD for week of 1-28-13

Monday “Count Down” for time

WU (x3)

5 Burpees

10 Air Squats

60 Single-Unders (Jump Rope)

WOD (“Count Down” for time)

11 of each, then 10 of each, then 9 of each, etc…

Slam Ball- Wall Ball Squat- Prison Push Up- Box Jump 24/20

Tuesday 20 min AMRAP

WU (x3)

10 Med Ball Cleans

10 Lunges

10 Speed Skaters

WOD (Partner)

25 Med Ball Situps/ Toss over 24” Box

15 Burpees/ Partner holds Plank then Switch

15 Partner Squats with med ball

10 Partner Dead Lift 65% of body weight

 

Wednesday “Run/Bike & Burp”

WU (Each a minute then repeat x 2)

Single-Unders (jump rope)

Med Ball Slam

Air Squat

WOD

800 m run/bike

Rest 1 minute

AMRAP Burpees 2 min

400 m run/bike

Rest 1 minute

AMRAP Burpees 2 min

200 m run/bike

Rest 1 minute

AMRAP Burpees 2 min

200 m final run/walk/bike

 

Thursday “30 minute CAP”

WU (x3)

10 Push Ups

10 Air Squats

10 Push Press 20/35

WOD

64 Wall Balls 14/20

32 Dumbbell Swings 35/50

16 Tire Pulls (seated)

400 m Farmer Carry 25/35

Repeat

 

Friday Fun Day “Ring Around The Rosie” 25 min AMRAP

WU

Single Under for reps (5 min)

WOD “Ring Around The Rosie” 25 min AMRAP

10 weight stations will be set up.  You will do 10 reps before you move to the next station. 

1) Chest-Bench

2) Legs- Weight Squat

3) Back – Bent over Dumbbell Row

4) Shoulders – Dumbbell Press

5) Arms- Dumbbell Curls

6) Chest- Pull Overs with a press

7) Back- One arm lawnmower

8) Legs- Weighted Med Ball Lunge

9) Shoulders- Seated fly

10) Arms- Bent over extension

Bonus: Ab x4 at the end

WOD 1/22-1/25

Tuesday WOD (Workout of the Day): Approx: 30 min
 

Warm Up: (as a group at 3:30 sharp) 3 rounds

Single Unders (Jump Rope)       100

Air Squats                                   10
Push Ups                                    8

WOD: 12 minute AMRAP (As many rounds as possible) X2 (2 minute rest in between sets)

200 meter Walk or 400 meter run

10 Dumbbell Clean and Jerk (suggested weight 25 w / 35 m)
10 Dumbbell Front Squats (suggested weight 25 w / 35 m)

Wednesday WOD (Workout of the Day): Approx: 30 min

Warm Up: (as a group at 3:30 sharp) 3 rounds

10 No weight knee touch lunge   

Plank 1 minute

20 Jumping Jacks 20

WOD: 5 rounds for time (Bonus X2)

 

20 Goblet squats

20 Release Push Ups

40 Double Unders (Jump Rope) or 120 Single Unders

 

Thursday WOD (Workout of the Day): Approx: 30 min

Warm Up: (as a group at 3:30 sharp) 3 rounds

5 Push Ups

20 Air squats

30 Jumping Jacks

 

WOD: 20 minute AMRAP

8 Burpees

10 Dumbbell Swings 50# men / 35# women

12 Box Jumps 24" men / 20" women

 

Friday Funday: Approx: 30 min

Warm Up: Plank 1 minute x 4

 

Tag Team AMRAP 20 minutes. 1 partner runs/walks 200 m while the other dead lifts.  Suggested 150# men (bar)/ 40# dumbbells (total 80#) women.