Cross train WOD

Cross training WOD:

Find a upbeat rock station or other music of choice and run with it! I used the ‘Rock Hard’ spotify station.

Partner Bag Workout: work through each for 2 minutes. This can be done as an individual or partner workout.

  1. a. 30 jabs, 30 hooks, 30 belly ripper. b. wall balls
  2. a. 20 front kicks, 20 side kicks, 20 roundhouse kicks. b.  walkout push ups
  3. a. 30 jabs, 20 squat front kicks b. weighted jacks
  4. a. 30 back jabs, 20 back kicks b. glider lunges

Strength Circuit: work through 2-3 rounds or for 15 minutes

  1. 5 push ups
  2. 10 flies (use medium to heavy dumbells)
  3. 15 good mornings (heavy weights)
  4. 20 squat jumps (start on top of step, hop down straddling step, touch butt to step, jump feet back up on step, repeat. Target inner thighs.)
  5. 25 plank jacks
  6. 30 knees to elbows (aka spider plank)
  7. 35 kettle bell swings

Cardio Pyramid: find a treadmill. Do NOT turn it on. Use your own momentum to move the belt. Have fun, and let me know if you’d rather do deadmill steps or run hills! 🙂

  • 25 deadmill steps
    • 10 burpees
  • 50 deadmill steps
    • 8 burpees
  • 75 deadmill steps
    • 6 burpees
  • 100 deadmill steps
    • 4 burpees
  • 75 deadmill steps
    • 6 burpees
  • 50 deadmill steps
    • 8 burpees
  • 25 deadmill steps
    • 10 burpees

Friday, we’re coming at ya!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s