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Kettlebells / Barbell / Rowing / Calisthenics...and much more

KB Suicide Runs IA MIX WOD

8/25/2016

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Place 6 cones 10 yards apart from one another

50 yards from the first cone, complete 5 reps of "x" exercise
Run to the first cone and then back to the starting area
Perform 5 more reps of "x" exercise
Run the the second cone and back, continuing until you have run to the 6th cone and back
That's ROUND 1


Drop to 3 Reps of "x" exercise, each set,  for ROUND 2
Drop to 1 Rep of "x" exercise, each set,  for ROUND 3

"x" exercise is an exercise of your choice, involving a kettlebell (s)
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25 Minute Row IA MIX WOD

8/19/2016

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Row for 25 Minutes
Record your distance

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Alternating Tabata IA MIX WOD

8/11/2016

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Alternate exercises during your 4 minute sets
Tabata: 8 rounds of 20 seconds on, 10 seconds off
4 Rounds of Each exercise 

Total Time 20 Minutes
WORKOUT ROTATION
Jumping Jacks / High Knees
Push-Ups / Flutter Kicks
Double Unders / Single Skips
Squats / Lunges
Up Downs / Burpees

​
Alternating Tabata Example
4 Sets
Jumping Jacks 20 seconds
Rest 10 Seconds
High Knees 20 seconds
Rest 10 Rest
Jumping Jacks / High Knees



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Oil Slick IA MIX WOD

8/7/2016

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Start your workout with a 1 mile fun run 
25 Push-Ups every 1/4 Mile (Modified=10 Push-Ups every 1/4)

After the 1 mile fun run:
On dumbbells, complete 50 Push-Up to Double Leg Mountain Climbers

​1 Rep: After you perform a push-up, kick both legs in and then back out 

Break up reps as needed for completion

1/2 Mile Cool Down

Workout time: 35 Minutes

Modified - 25 Push-Up to Double Leg Mountain Climbers
​
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    Lifting heavy things over and over!

    Mix up your interval training with these fantastic WODs. 

    Tabata / KB / Barbell MAIN

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  • Home
  • INFO
    • Getting Started is EASY!
    • Contact
    • Testimonials
    • Trainer- Owner
  • Nutrition
  • Workouts
    • Personal / Group Training >
      • Prices and Locations
    • Mix Workouts
    • Running
    • Biking
    • Swimming
    • FIRE & EMS
    • Exercise Library
  • Blog
  • Store