Wednesday 1 August 2012: PU OTM
PUSH-UPS ON THE MINUTE
Perform a set of push-ups at the top of every minute for twenty minutes.
Intermediate and Basic trainees should substitute knee push-ups as necessary.
Perform a set of push-ups at the top of every minute for twenty minutes.
Intermediate and Basic trainees should substitute knee push-ups as necessary.
Tuesday 31 July 2012: BOXING CONDITIONING
BOXING CONDITIONING
Advanced - Four rounds of:
- 4 minutes - Shadowbox (include kicks, knees, and elbow strikes as desired)
- 1 minute - Rest
During rest perform:-Round 1 - a set of push-ups
-Round 2 - a set of crunches
-Round 3 - a set of squats
-Round 4 - a set of push-ups
- 3 minutes - Shadowbox (include kicks, knees, and elbow strikes as desired)
- 1 minute - Rest
During rest perform:-Round 1 - 5-15 push-ups
-Round 2 - 15-30 crunches
-Round 3 - 10-20 squats
-Round 4 - 15-30 crunches
-Round 5 - 5-15 push-ups
- 2 minutes - Shadowbox
- 1 minute - Rest
Monday 30 July 2012: TIMED SETS #4
TIMED SETS #4
- 60/60 - 60 seconds work, 60seconds rest
- 30/60 - 30 seconds work, 30 seconds rest
- 60/60 Pull-ups
60/60 Sit-ups
60/60 Push-ups
- 30/60 Pull-ups
- 30/60 Sit-ups
- 30/60 Push-ups
- For Pull-ups - Partial or Assisted or Jumping Pull-ups, Body Rows
- For Sit-ups - Crunches, Leg Levers, Flutter Kicks, other abdominal exercise variations
- For Push-ups - Knee Push-ups, Dips, other push-up variations
Saturday 28 July 2012: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Saturday 28 July 2012: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Friday 27 July 2012: JJ + PU CHALLENGE
JUMPING JACK & PUSH-UP CHALLENGE
Today's workout involves two ten-minute challenges.
For the first ten minutes, perform as many jumping jacks as possible, resting as necessary.
During
the second ten minutes, perform as many push-ups as possible.
Intermediate and Basic trainees should substitute Knee Push-ups as
necessary.
Thursday 26 July 2012: SPEEDPLAY
SPEEDPLAY (Fartlek)
Perform intermittent sprints of varying lengths and intensities during brisk walking and easy running (or jogging) for twenty minutes.
Today's workout involves random combinations of fast walking, easy running, and sprinting. After several minutes (~5 minutes) of powerwalking and/or easy running, begin performing intermittent sprints. Vary the length and intensity of each sprint (E.g. Sprint for twenty seconds, jog for 90 seconds, sprint hard for ten seconds, walk/jog for two minutes, etc.).
If you are unable to recover sufficiently by jogging, reduce your pace to a walk. Go slower at first than you think is necessary. It is easy to overdo it on this workout. Vary your pace every one to three minutes throughout the twenty minutes training session.
Ideas to incorporate in your workout:
- High intensity sprints of 8-15 seconds
- Medium intensity sprints of 15-30 seconds
- High/medium intensity running for 1-3 minutes
- Sets of Jumping Jacks, Burpees, Mountain Climbers, or Jump Squats
- Sets of Squats, Lunges, or Pushups
- Bear Crawling or Crab Crawling
Wednesday 25 July 2012: PULL OTM
PULL-UPS ON THE MINUTE
Perform a set of pull-ups at the top of every minute for twenty minutes.
Intermediate and basic trainees should substitute partial, assisted, or jumping pull-ups or body rows as necessary.
Tuesday 24 July 2012: CONDITIONING CIRCUITS
CONDITIONING CIRCUITS
Complete as many circuits as possible in twenty minutes.
Advanced:
- 30 seconds - Walking Lunges
- A set of Burpees
- Bear Crawl back to start
(Or 30 sec. crawl)
Intermediate - Basic:
- 20-30 seconds - Walking Lunges
- A set of Squat Thrusts
- Bear Crawl back to start
(Or 20-30 sec. crawl)
Monday 23 July 2012: 30/30 CALS CIRCUIT
30/30 CALISTHENICS CIRCUIT
Complete 5 rounds of the following circuit in twenty minutes.
30/30 = 30 seconds work, 30 seconds rest
Advanced:
- 30/30 Pull-ups
- 30/30 Sit-ups
- 30/30 Push-ups
- 30/30 Squats
Intermediate:
- 30/30 Partial, Assisted, or Jumping Pull-ups
- 30/30 Sit-ups or Crunches
- 30/30 Push-ups (go to your knees if necessary)
- 30/30 Squats
Basic:
- 30/30 Body Rows
- 30/30 Crunches
- 30/30 Knee Push-ups
- 30/30 Half- Squats
Week of WODs
A WEEK OF DAILY WORKOUTS
Wednesday 18 July 2012: DIPS + CHINS
Thursday 19 July 2012: CRAWL...SPRINT #2
Friday 20 July 2012: PULL, PU, CRAWL
Saturday 21 July 2012: RUN FOR DISTANCE
Sunday 22 July 2012: REST
Tuesday 17 July 2012: J-SQ + BW-SQ #2
JUMP SQUATS + BODYWEIGHT SQUATS #2
Complete as many rounds as possible in twenty minutes.
Advanced - Intermediate:
- A set of Squat Jumps
(e.g. Box Jumps, Hurdle Jumps, Star Jumps, Half-Squat Jumps, etc.) - A set of Bodyweight Squats
(e.g. Deep Knee Bends, Half Squats, Hindu Squats, Sumo Squats, Pistols, etc.)
If you are unaccustomed to plyometric training, perform the Basic WOD.
Basic:
- A set of Half Squats
- A set of Lunges
- A set of Calf Raises
- A set of Jumping Jacks
Monday 16 July 2012: 5 X 4
5 x 4 MINUTE ROUNDS
Complete five rounds of the following circuit in twenty minutes.
Advanced:
- 30 seconds - Push-ups
- 30 seconds - Crunches
- 1 minute - Squats
- 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts
Intermediate-Basic:
- 15/15 - Push-ups (15 seconds work, 15 seconds rest)
- 15/15 - Crunches (15 seconds work, 15 seconds rest)
- 30/30 - Squats (30 seconds work, 30 seconds rest)
- 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts
Saturday 14 July 2012: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Friday 13 July 2012: BP + PULL CHALLENGE
BURPEE + PULL-UP CHALLENGE
Today's workout involves back-to-back ten minute challenges.
Advanced:
- Perform as many burpees as possible in ten minutes
- Perform as many pull-ups as possible in ten minutes
Intermediate:
- Perform as many squat thrusts as possible in ten minutes
- Perform as many partial, assisted, or jumping pull-ups as possible in ten minutes
Basic:
- Perform as many jumping jacks as possible in ten minutes
- Perform as many body rows as possible in ten minutes
Thursday 12 July 2012: 30/90 SPRINTS
The signature sprint workout...
30/90 SPRINTS
Advanced:
- Run 5 minutes
- Repeat five times:
Sprint 30 seconds
Recover 90 seconds - Run 5 minutes
Intermediate:
- Run-walk 5 minutes
- Repeat five times:
Sprint 20-30 seconds
Recover 90-100 seconds - Run-walk 5 minutes
Basic:
- Powerwalk 5 minutes
- Repeat five times:
Sprint 15-20 seconds
Recover 100-105 seconds - Powerwalk 5 minutes
Wednesday 11 July 2012: POWER CALS
Physical Culture Classics
THREE POWERFUL CALISTHENICS
Repeat the following circuit for twenty minutes.
Advanced - Intermediate:
- Dive Bomber or Hindu Push-ups
- Reverse or Hindu Squats
- Atlas Push-ups
Atlas Push-ups: Place your hands in the seats of two chairs. With your body held straight, dip yourself between the chairs. This exercise is similar to a countertop push-up, but it stretches and utilizes more of the chest muscles.
Basic:
- Yoga Push-ups
Yoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continously while keeping your arms straight (but not locked). - Countertop or Atlas Push-ups
Today's exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from Pushing Yourself to Power by John E. Peterson. PYTP is a comprehensive collection of Dynamic Visualized Resistance and Dynamic Self Resistance exercises and includes many Isometric and Power Calisthenic exercises.
Tuesday 10 July 2012: SQUAT THRUSTS
ONE SIMPLE EXERCISE
Do as many Squat Thrusts as possible in twenty minutes.
Suggestions:
- A set at the top of every minute
- 30/30 style (30 seconds work, 30 second rest)
- Boxer Rounds (2-3 minutes work, 1 minute rest)
- Descending sets (20, 19, 18, 17, 16, etc.)
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