Wednesday, August 8, 2012

Tummy Challenge, Week One: Aug 1st-Aug 8th

Just to show the kind of work I am doing. For eating, I am trying to stick to paleo. 

August 1st

WARM UP: 1 Road Run (400 meters), 15 push-ups, 15 sit-ups, 15 squats, 15  PVC pass throughs, 15 good mornings then 5 minutes of stretching and mobility work
SKILL: 3 Sets Not For Time:
10 Jumping Squats (50% of max height jump)
Rest 30 seconds
10 Sumo Deadlift High Pull (24/32)
Immediately do 5 Broad Jump Burpees
Rest 60 seconds
WOD:”BUMPed”
3-5 Rounds For Time
10 Overhead Bumper Walking Lunges (15lb)
1 Flag Pole Run with Bumper (15lb)
10 Hand Release Push-Ups (alternate hands on bumper plate each rep)
10 Bumper Plate Touches (upright sit-up position, feet in air, touch bumper on each side of you = 1 rep)
August 2nd:
Workout: Walked one mile with the girls in the stroller.  We signed for our land today so I could not make a workout.

August 3rd:
WARM UP:  1 Road Run (400 meters), 15 push-ups, 15 sit-ups, 15 squats, 15  PVC pass throughs, 15 good mornings then 5 minutes of stretching and mobility work


SKILL: Front Squat 3-3-3-3-3
WOD: 4 Rounds For Time:
500 Meter Row or Run (must alternate each round)
15 Wall Balls (12lb)
15 Slam Balls
15 Hand Release Push-Ups
15 Kettlebell Swings (12kg)

August 4th & 5th:
Skipped the gym, walked a lot with the girls. 

August 6th:
WARM UP: 1 Road Run, 15 push-ups, 15 sit-ups, 15 squats, 15  PVC pass throughs, 15 good mornings then 5 minutes of stretching and mobility work
SKILL/STRENGTH: Single Arm Overhead Kettlebell Squat (8lb) 4-4-4-4-4 (per arm)
WOD A: Benchmark WOD
500 Meter Row
40 Squats (butt must touch ball/box every rep)
30 Sit-Ups (hands must touch behind head and in front of feet every rep)
20 Push-Ups (hands must release from ground at bottom and elbows must be locked out on top –  no worming)
10 Strict Pull-Ups (arms must be fully extended at bottom and chin about the bar – no kipping at all)
3 Minute Rest Between WODs
4 Rounds For Time:
30 Double Unders
20 Two Stage Jumping Jacks
10 Alternating Single Arm 12kg Kettlebell Presses (per arm)

August 7th
WARM IP: 1 Road Run (400 meters)15 box jumps15 GHD sit-ups15 back extensions15  PVC pass throughs15 good mornings then 5 minutes of stretching and mobility work

SKILL/STRENGTH: Deadlift 5-5-5-3-3

WOD:5 Rounds for Time
20 Wall Balls (12lb)
15 Toes To Bar
10 Burpees
 5 Deadlift (95lb)


August 8th
Rest. Holy Crap. Body is tired.

Me with little Brynn








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