Tag: daily requirement
Categories
Sunday Workouts
Twenty jumping jacks
Twenty squats
Twenty push ups
Twenty jumping jacks
Twenty high knees
Twenty lunges
Twenty push ups
Twenty crunches
Twenty squats
Twenty mountain climbers
Twenty lunges
Examples Of Workout Sequence
First week
45×8 45×9 45×10
Second week
45×11 45×12 50×8
Third week
50×9 50×10 50×11
Fourth week
50×12 55×8 55×9
First week
45×8 45×8 45×8
45×10 45×9 45×8
45×11 45×10 45×9
Second week
45×12 45×11 45×9
45×12 45×12 45×10
45×12 45×12 45×11
Third week
45×12 45×12 45×12
50×9 50×8 50×8
50×10 50×9 50×8
Fourth week
50×10 50×10 50×9
50×11 50×10 50×9
50×12 50×11 50×10
If you can do six reps. You can go up in weight.
Once you know your max.
Percentage workouts
50% 55% 60% 65% 70%
75% 80% 85% 90% 95%
100%
7 mins workout
Jumping jacks
Wall sit
Push Ups
Crunches
Squats
Planks
Jog-in-place
Lunges
Push Ups & rotations
Left side planks
Right side planks
WOD
Squats
Push Ups
Mountain climbers
Cross punch roll ups
Right side plank crunches
Left side plank crunches
Leg raises
Elbow to knee crunches
WOD
Jumping jacks
Squats
Cross punch roll ups
Push-up & rotation
Straight-arm plank & right raise
Straight-arm plank & left raise
Push-ups
Wall mountain climbers
LADDER WORKOUT
10-9-8-7-6-5-4-3-2-1
bench press
100-200-300-400-500-500-400-300-200-100
row
RONEY WOD
4 rounds for time
200 meter run
11 thrusters 135/95 lbs
200 meter run
11 push presses 135/95 lbs
200 meter run
11 bench presses 135/95 lbs
CROSSFIT
Skill
- bench press
- Every 90″ x 7 sets:
- 3 bench press @80-85%1RM
- *after each set do 5-8 strict chin ups
Wod
3 rounds: 4′ work-1′ rest
10 floor press 60/40
15 russian kbs 32/24
15 burpees over the bar
CROSSFIT MARRIED MASTERS
Bench / Pull Up
10,9,8,7,6,5,4,3,2,1, bench press 205
10 pull ups between sets
CROSSFIT-STYLE CONDITIONING WORKOUT
Workout
400 meter run
50 overhead plate walking lunges
50 deadlifts
20 dumbbell step-ups
40 kettlebell swings
30 push ups
30 sit ups
20 burpees
20 box jumps
10 thrusters
10 pull ups
400 meter run
