A week of programming...MAY FITCLUB
A WEEK of PROGRAMMING during the Holidays or storms or when you just can't get out.
A 1/2 fortnight worth of basic gymnastic/metcon CrossFit programming to use when you can’t make it into the gym or FITCLUB - coming MAY. I've typed up some simple WODs, no equipment required. Just you and some space. You can mix it up depending on how you feel, or add rounds and reps to make it that much harder. This a simple program fit for beginners and similar to some of the things you'll be doing with me during my "On Ramp Program" or "FITCLUB" except that I will be there to yell at you. Be sure to throw those rest days in, as needed.
Day 1 (full body)
3 rounds for time of:
15 burpees
25 squats
35 situps
Day 2
Skill work - Hand stand push up & pull - up 10 min total work on getting yourself stronger. You're shoulders will be gassed.
Need a goal? Fine 10 min. time cap. 21-15-9 of both. Go!
Day 3
5 rounds for time of:
10 tuck jumps or scaled jump squat (not as high)
15 back extensions better known as Supermans.
Day 4
2 rounds of:
Run 400m or row 500m or bike 800m
50 lunges (25 each leg) or pistols
Day 5
3 rounds for time of:
20 tuck jumps
30 situps
Day 6
Get yourself outdoors on this one. Go and find a local park or somewhere else you can stretch
your legs. Grass is preferable otherwise sprint on your bike...not a good idea on the treadmill.
3 rounds for time of:
Sprint 100m or on bike 1 min all out.
10 burpees
Sprint 100m or on bike 1 min all out
10 situps
Sprint 100m or on bike 1 min all out
10 squats
If you take any break during the sets of 10, sprint 400m as incentive not to do it next time.
ALTERNATIVE WOD IF IT"S RAINING OR COLD
100 burpees for time.
If you whined when your read that, do 150 burpees instead.
Day 7
Last day! A special treat.
Tabata intervals (20 sec. balls out/10 sec. gasping for O2) 1 full minute/exercise for 2 rounds.
Don't be fooled. If you're doing, as I stated, "BALLS OUT" work, it's gonna suck. Here's a free online Tabata timer. Set the cycle to 16. 1-2-3 go!
Burpees 1 min
Situps 1min
Squats 1 min
Pushups 1 min REAPEAT
Rest!!!
Rest Days. Practice something you suck at - think handstands against a wall, lunges, pull-ups or squats. I know you love them all but you'll just have to choose.
Not tired? Let's Empty the
Tank...E.T.T or Cash Out... C.O. your choice of terms. You can thank my friend for this one. She does a BOOTCAMP in waterloo and this was one of their WODs. It's pretty similar to the nonesense we'll be doing except I'll be adding weights. Good luck!
TIME CRUNCH!
This workout is only 10 minutes long (not including warm-up) every minute you will switch from skipping to another exercise.
0-1 Min- Jump Rope/jack – If you have no rope jump or jog on spot
1-2 Min- Squat thrust with push up, start in plank position then do one push up, after push up jump into a squat then jump back into plank and repeat.
2-3 Min- Jump rope
3-4 Min- Squat Thrust with push up and a side twist into a T.
4-5 Min- Jump rope, 30 seconds will be on one leg only and 30 seconds on the other leg.
5-6 Min- Squat thrust with leg and arm lift, in plank position lift left arm straight out and at the same time you will lift you right leg then repeat with right arm and left leg then you will jump into squat.
6-7 Min- Jump rope, jump as if you are jogging, switching from leg to leg.
7-8 Min- Squat thrust with Mountain Climber, in plank position do 4 mountain climbers then jump into squat.
8-9 Min- Jump Rope, high knees
9-10 Min Burpees, for more advanced try and add push up in burpee.
So there it is, and there is no reason not to get this workout done, with warm up it is only 15 min.
A 1/2 fortnight worth of basic gymnastic/metcon CrossFit programming to use when you can’t make it into the gym or FITCLUB - coming MAY. I've typed up some simple WODs, no equipment required. Just you and some space. You can mix it up depending on how you feel, or add rounds and reps to make it that much harder. This a simple program fit for beginners and similar to some of the things you'll be doing with me during my "On Ramp Program" or "FITCLUB" except that I will be there to yell at you. Be sure to throw those rest days in, as needed.
Day 1 (full body)
3 rounds for time of:
15 burpees
25 squats
35 situps
Day 2
Skill work - Hand stand push up & pull - up 10 min total work on getting yourself stronger. You're shoulders will be gassed.
Need a goal? Fine 10 min. time cap. 21-15-9 of both. Go!
Day 3
5 rounds for time of:
10 tuck jumps or scaled jump squat (not as high)
15 back extensions better known as Supermans.
Day 4
2 rounds of:
Run 400m or row 500m or bike 800m
50 lunges (25 each leg) or pistols
Day 5
3 rounds for time of:
20 tuck jumps
30 situps
Day 6
Get yourself outdoors on this one. Go and find a local park or somewhere else you can stretch
your legs. Grass is preferable otherwise sprint on your bike...not a good idea on the treadmill.
3 rounds for time of:
Sprint 100m or on bike 1 min all out.
10 burpees
Sprint 100m or on bike 1 min all out
10 situps
Sprint 100m or on bike 1 min all out
10 squats
If you take any break during the sets of 10, sprint 400m as incentive not to do it next time.
ALTERNATIVE WOD IF IT"S RAINING OR COLD
100 burpees for time.
If you whined when your read that, do 150 burpees instead.
Day 7
Last day! A special treat.
Tabata intervals (20 sec. balls out/10 sec. gasping for O2) 1 full minute/exercise for 2 rounds.
Don't be fooled. If you're doing, as I stated, "BALLS OUT" work, it's gonna suck. Here's a free online Tabata timer. Set the cycle to 16. 1-2-3 go!
Burpees 1 min
Situps 1min
Squats 1 min
Pushups 1 min REAPEAT
Rest!!!
Rest Days. Practice something you suck at - think handstands against a wall, lunges, pull-ups or squats. I know you love them all but you'll just have to choose.
Tank...E.T.T or Cash Out... C.O. your choice of terms. You can thank my friend for this one. She does a BOOTCAMP in waterloo and this was one of their WODs. It's pretty similar to the nonesense we'll be doing except I'll be adding weights. Good luck!
TIME CRUNCH!
This workout is only 10 minutes long (not including warm-up) every minute you will switch from skipping to another exercise.
0-1 Min- Jump Rope/jack – If you have no rope jump or jog on spot
1-2 Min- Squat thrust with push up, start in plank position then do one push up, after push up jump into a squat then jump back into plank and repeat.
2-3 Min- Jump rope
3-4 Min- Squat Thrust with push up and a side twist into a T.
4-5 Min- Jump rope, 30 seconds will be on one leg only and 30 seconds on the other leg.
5-6 Min- Squat thrust with leg and arm lift, in plank position lift left arm straight out and at the same time you will lift you right leg then repeat with right arm and left leg then you will jump into squat.
6-7 Min- Jump rope, jump as if you are jogging, switching from leg to leg.
7-8 Min- Squat thrust with Mountain Climber, in plank position do 4 mountain climbers then jump into squat.
8-9 Min- Jump Rope, high knees
9-10 Min Burpees, for more advanced try and add push up in burpee.
So there it is, and there is no reason not to get this workout done, with warm up it is only 15 min.
For information regarding the "FIT CLUB"
This is NOT your mother's BOOTCAMP!
contact me
This is NOT your mother's BOOTCAMP!
contact me
theycallmemightymouse@gmail.com
or better yet, on Facebook at "They Call Me Mighty Mouse"
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