At Survival Fitness Warm up Tabata Mash up…

At Survival Fitness.

Warm-up

Tabata Mash-up (8x around the circuit, no extra rest beyond the 10s between each station)

  • Bear crawl
  • Ab rollout
  • Russian twist press (20# MB)
  • Lunges
  • Plank split-outs

WOD

20:00 AMRAP

  • 5 Burpees
  • 10 L-sit kick-outs
  • 15 Close stance squats

Finisher

50-30-10 (5:30)

  • Jumping jacks
  • Sit-ups

I did 7 rounds of the WOD and 5 burpees into round 8. In the finisher I didn’t get to the last 10 sit-ups.

Happy Thanksgiving Got in a workout before stuffing…

Happy Thanksgiving! Got in a workout before stuffing my face at Mom and Dad’s house.

Warm-up

8 Tabata of each:

  • Jumping jacks
  • Standing bicycles

WOD

3 rounds for time:

  • 15 Push-ups
  • 15 Extension sit-ups on an exercise ball
  • 15 Chair dips
  • 15 Squats
  • Run .25 miles on the treadmill (after running on it the next day I realized the mileage is way off, so I did closer to .3 miles each run)

Finished in a time of 15:50.

At Survival Fitness Warm up Core circuit 3…

At Survival Fitness.

Warm-up

Core circuit, 3 rounds, 5 exercises per round, 1 minute per exercise, 1 minute rest between rounds.

Choose from:

  • Russian twists with a KB
  • Bicycles
  • Scissor kicks
  • Boats
  • V-ups
  • Side plank (30s each side)
  • Prayer crunch
  • Mountain climbers

WOD

  • 25 One arm push press each side (25#)
  • 15 Dead lifts (135#)
  • 25 Box jumps (28″)
  • 50 Jump pull-ups
  • 150 Medicine ball clean and press (20#)
  • 100 Front squats (20# medicine ball)
  • 75 Tuck jumps
  • Run 800m

I got through 83 of the front squats in 33 or 34 minutes (I think that was our time?).

At Survival Fitness Warm up 30 reps each…

At Survival Fitness.

Warm-up

30 reps each:

  • High knees
  • Zombie kicks
  • Squats
  • Push-ups
  • Jumping jacks
  • Butt kicks
  • Mountain climbers
  • Standing bicycles

If you finish before everyone else, do 30 jumping jacks on the minute every minute until everyone is done.

WOD

Using a deck of cards, one card will be flipped over at a time for 40:00.

Suits:

  • ♣ – Now and Laters (4 count plyo lunges – 2 each leg)
  • ♠ – Plank (1 minute)
  • – Pull-ups (ring rows)
  • – Burpees

Ranks:

  • Ace – 14
  • King – 13
  • Queen – 12
  • Jack – Pick another card and double it, also using the suit of the new card
  • 10 through 2 – face value

So…for example when a King of diamonds came up we did 13 ring rows. If a jack (any suit) comes up, another card is flipped. If the next card was the 9 of clubs that would be 9 x 2 = 18 Now and Laters, which themselves consist of 4 lunges, so we would have 72 lunges! As you can see, things add up fast. Oh, and plank is always one minute unless a jack is involved and it would become 2 minutes. If you picked the ace of spades you wouldn’t have to do 14 minutes of plank!

In the 40:00 time limit I finished 30 of the 52 cards. High counts (not total for the workout) were 68 lunges (42 another time), 42 burpees (I think it was 3 hearts in a row), and 28 ring rows. Somewhere is the middle of the WOD I switched from plyo lunges to regular lunges.

At Survival Fitness Warm up 8 Tabata each…

At Survival Fitness.

Warm-up

8 Tabata each

  • Mountain climbers
  • Squats

1 Mile Run – 7:47

WOD

3 rounds, 1 minute at each station, 1 minute rest between rounds

  • Push press (30# dumbells in round 1 and 25# in round 2 and 3)
  • Wall ball (20#)
  • SDLHP (65# barbell)
  • Box jumps (24in)
  • Sprints

Count total reps per round.

Completed 72, 66, 69 for a total of 199. 1 more would have been nice!