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CF Blog December 7

Strength: IMG_6867
OHS 3-3-3-3

WOD:
2 Rounds
25 Pull-ups
25 Calorie Row
25 OHS (45/35)
25 Box Jumps (24/20)

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Mark Your Calendars For The Ultimate Christmas Party!!

Saturday, December 16th
Studio 1212

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Dusted this off from the UCF archives:

The 12 Days of WODs

The Holiday season is wonderful, but it can also be pretty hectic and stressful. Between traveling, shopping, and having kids home on break, getting to the gym may not always be an option.

But you don’t have to throw in the towel and put off your fitness until the New Year. There is hope! We’ve got 12 days of workouts for you that are sure to keep you healthy and active through the season! I must stress though, the key ingredient to success with these workouts is INTENSITY. They’re short so hit them hard.

The beauty of these workouts is that minimal equipment is required – just some sneakers. Got a jump rope? Awesome. Pack it. This invaluable resource is the easiest piece of equipment to tote around.

No rope? No problem. Anytime you see double unders listed in a workout, swap them out for half the amount of tuck jumps. You’re welcome.

Day one, let’s start it off right. These two gems are by far my favorite travel WODs to date. Nothing gets my heart racing quite like the double-under/burpee couplet.

1)
Try either:

50 double unders
25 burpees
40 double unders
20 burpees
30 double unders
15 burpees
20 double unders
10 burpees
10 double unders
5 burpees

or

12 min AMRAP
10 burpees
25 double unders

The next 11 WODs feel to go in order or mix up as you see fit – just be careful of targeting the same muscle groups multiple days in a row!

2)
Tabata 8 rounds of 20 sec on, 10 sec off of each exercise
air squat
push-up
tuck jumps
sit-up

3)
5 rounds
5 burpees
10 jumping lunges (alternating legs)
1 shuttle run (10 meters, 20 meters, 30 meters)

4)
200m run
rest 30 sec
400m run
rest 1 min
600m run
rest 2 min
800m run
rest 3 min
600m run
rest 2 min
400m run
rest 1 min
200m run

5)
Deck of Cards WOD!

Assign a movement to each suit, and each time you flip a card, do the number of that movement as indicated – face cards and Aces = 10 reps
ex.
Spades – Sit-ups
Diamonds – Star Jumps
Clubs – Mountain Climbers
Hearts – Burpees (because you LOVE ‘em!)

6)
50-40-30-20-10
Push-ups
Walking Lunges

7)
5 rounds
400m run
20 burpees

8)
400m walking lunge…spice it up and finish with a 200m burpee-broad jump…oh yes!

9)
“Annie”
50-40-30-20-10
Double Unders
Sit ups

10)
Run 1 mile, every minute on the minute do 10 burpees

11)
For Time:
100 Push-ups
*every time you break, sprint 50 yards

12)  

100 burpees for time!

I’m sure you’re sitting here asking yourself, “why so many burpees?” Well equipment or not, no other exercise gives you more bang for your buck – you will build strength, speed and stamina over these 12 days – I promise!

Hope everyone enjoys a safe, healthy and wonderful holiday season!

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