November 11 2014

Today was my own personal workout so i chosen to do:

Warm up : 3 laps, 20 leg kicks, 20 butt kicks, 20 high knees, arm rotations

Workout:  25lb arm curls (20 each arm -500 lb each arm)
100 lb mechanical bench press 3 sets of 10 (3000 lb total)
15 pull ups
95 lb leg curls 3 sets of 10 (2850 lb total)
More streching
110 lb rows 2 sets of 10 (2200 lb total)
230 lb leg press 2 sets of 10 (4600 lb total)
200 lb squat press 2 sets of 10(4000 lb total)

Monday 24th 2014

Complete 3 rounds of the following. 2 minutes rest between rounds.
■10 renegade rows with push up
■20 lunge steps with KB pass under
■30 second wall sit
■40 jumping jacks
■50 high knees
■40 calf raises
■30 second plank
■20 push ups
■10 burpees
Finisher:
■2 x [25 crunches - 20 jackives - 15 leg flares - 10 AbMat sit ups]
Your Personal WOD: 1 km run
                                    100 medicine ball volley
                                    3 min plank
                                   30 kettle bell squats (30 pounds- 900lb total)
                                    streching

November 7th

Warm up:
■Run 600m & Walk 200m
■Skip 2 minutes including 5 DUs (unbroken if you have them)
■5 inchworms
4 exercises, to be done as a quartet, reps for each round as follows:
■Supermans: 1-2-3-4-5-4-3-2-1
■Air Squats:2-4-6-8-10-8-6-4-2
■Push ups: 3-6-9-12-15-13-9-7-5
■Sit Ups: 4-8-12-16-20-16-12-8-4
■Joint mobility: everything… start slowly and work up to quicker activities
■1 x 20 second handstand hold (or 10 seconds or just decline hold)
■Stretch, rollers, bands, etc
Your Personal WOD: 50 Push-ups
                                    20 pull ups
                                    100 crunches
                                     50 leg raises
                                     50 lunges with medicine ball
                                      15 stairs
                                      2 minute plank
                                     40 sit ups

Nutrition Challenge:

November 5th - 3 bottles of water
                           1 gatorade  (26g surgar)
                           2 scrambled egg
                            2 bananas
                             chicken burger
                              2 granola bars

November 6th- 4 bottles of water
                         1 choclate milk (30g surgar)
                          toast with butter
                          ham sandwich
                          1 apple
                          10 strawberrys
                           lasanga

Thursday November 6th

 Warm up: Light day...
■Run. 4 minute minimum
■Skip at least 1 minute
■Mobility focus: hips and ankles
■Grapevine, high knees, squat walk.
■Stretch, bands, rollers as necessary
After you finish the above choose 3 more activities as finishers (your choice)

Personal WOD:15 ab rollers
                         30 arm curls each arm (30lb-1800lb total)
                          60 kettle bell squats (30lb-1800lb total)
                           50 medicine ball slams
                           15 pull ups
 

My nutrition challenge this month is to reduce my surgar and drink atleast 4 bottles of water a day and lower fats and saturated fats.

Monday Nov 3- 5 bottles of water
                garden salad
                steak and potato's
                2 bananas
                2 granola bars
                eggs and toast

Tuesday Nov 4- 4 bottles of water
                toast with strawberry jam
                1 apple
                ham sandwich
                pasta
                1 cantalope

Warm-up
■Run 600m. Don’t cheat on this. 
  ■Skip 2 minutes...
■Mobility… hip openers, As, Cs, leg swings in 2 planes and prisoner squat hops. At least 5 of each
  ■7 inchworm push ups, 5 jump squats, 3 burpees
■Stretch, bands, rollers, etc
■Between sets: 10 DUs (30 singles) + 3 standing broad jumps

WOD: Full Out Full Body
Complete 2 rounds of the following. 2-3 minutes rest between rounds.
■20 lunge steps with KB pass under
■30 second wall sit
■40 jumping jacks
■50 high knees
■40 calf raises
■30 second plank
■20 push ups
■10 burpees
Finisher:
■2 x [25 crunches - 20 jackives - 15 leg flares - 10 AbMat sit ups]
Your Personal WOD:
100 crunches
65 sit ups
2 minute plank
50 push ups
2 lap run