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WOD 6-29-2015

16 minute Elliptical warm up


150x Jump Rope


10x – Left Step ups – 2 Foot Box
10x – Right Step ups – 2 Foot Box
30 second wall sit hold

10x – Left Step ups – 2 Foot Box
10x – Right Step ups – 2 Foot Box
30 second wall sit hold

10x – Left Step ups – 2 Foot Box
10x – Right Step ups – 2 Foot Box
30 second wall sit hold


10x – Squats with 50lbs weight
12x – Leg Press – 140lbs weight

10x – Squats with 50lbs weight
12x – Leg Press – 140lbs weight

10x – Squats with 50lbs weight
12x – Leg Press – 140lbs weight

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WOD 6-22-2015

15 minute Elliptical warm up


150x Jump Rope


12x – Squats with 45lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 45lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 45lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 45lbs weight
12x – Leg Press – 140lbs weight


12x – Left Step ups – 2 Foot Box
12x – Right Step ups – 2 Foot Box
30 second wall sit hold

12x – Left Step ups – 2 Foot Box
12x – Right Step ups – 2 Foot Box
30 second wall sit hold

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WOD 6-15-2015

12 minute Elliptical warm up


100x Jump Rope


12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight


12x – Left Step ups – 2 Foot Box
12x – Right Step ups – 2 Foot Box
30 second wall sit hold

12x – Left Step ups – 2 Foot Box
12x – Right Step ups – 2 Foot Box
30 second wall sit hold

12x – Left Step ups – 2 Foot Box
12x – Right Step ups – 2 Foot Box
30 second wall sit hold

12x – Left Step ups – 2 Foot Box
12x – Right Step ups – 2 Foot Box
30 second wall sit hold

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WOD 6-8-2015

Starting a 4 day a week workout program to strengthen my core and tone the body.

10 minute treadmill warm up


 

12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight


12x – Left Step ups – Small Box
12x – Right Step ups – Small Box
30 second wall sit hold

12x – Left Step ups – Small Box
12x – Right Step ups – Small Box
30 second wall sit hold

12x – Left Step ups – Small Box
12x – Right Step ups – Small Box
30 second wall sit hold

12x – Left Step ups – Small Box
12x – Right Step ups – Small Box
30 second wall sit hold

 

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Labor Day WOD 9-1-2014

Warm Up: 10 minute on Treadmill


30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs

30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs

30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs

30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs


12x LAT Pull down – 70 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 96 lbs

12x LAT Pull down – 90 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 96 lbs

12x LAT Pull down – 90 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 108 lbs

12x LAT Pull down – 90 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 108 lbs


12x Leg Press – 260 lbs
10x each leg Step Ups

12x Leg Press – 260 lbs
10x each leg Step Ups

12x Leg Press – 350 lbs
10x each leg Step Ups

12x Leg Press – 350 lbs
10x each leg Step Ups


Leg Press Extras

5x Leg Press – 400 lbs
5x Leg Press – 510 lbs
5x Leg Press – 560 lbs
5x Leg Press – 610 lbs


Cool Down 10 minute Bike