My workout Today

Warm Up:
45 Minutes of cardio. I chose to run, but feel free to do another form of cardio, as long as you can do it for 45 minutes, you're good. 

Main Set:
40 Reps of 3-6 sets. I did 5. One right after the other, no rest periods at all here. Dig Deep.
Military Press
Upright Row
Leg Extensions
Weighted Crunches 
Bent-Over Row
Weighted Calf Presses 
200-50 legs- (see below)
Reverse Crunches 


Last Set:
60 Pushups, 60 Crunches, & 60 Double Unders. 


200-50 Legs is really quite simple; 50 reps of 4 different exercises. Lunges, Offset Lunges, Squats, and Skater Squats. When doing the Skater Squats, be sure to keep your torso upright and core tight. Push that chest out. 

"Find it within you" - Malik Dees      
 

WOD for Friday, 09.06.13

When the will is strong, everything is easy.
-- Herb Brev

Run 1-3 miles for a warm-up.
Main Set:

3x through:
20 single leg squats – 10 each side
20 body weight squats
20 jumping lunges - 10 each side
15 Burpees
10 pull-ups
10 pull-up bar dips
15 hanging leg raises
10 chin-ups
10 raised leg chin ups
20 dive-bomber push-ups
1 minute plank

Spartan Abs 1.0

"You can only hold your stomach in for so many years." - Burt Reynolds

Spartan Abs 1.0

10 burpees
5 burpee pull-ups
3 burpee pull-ups w/knee raises *

15 Crunches
10 Laying leg raises
5 Hanging knee raises

Repeat as necessary.

1-3 x for a Sprint
3-6 x Super
7-15 x Beast

* Be sure to raise your knees in a controlled manner after initial pull-up, while chin is being held above the bar.