Inspired by an "IWT"-style WOD we did at S3 on Thursday of last week (see previous blog posting on 1/5/2012 for review of that workout), I wrote this torturous workout for two of my dear early morning clients. My version is definitely a cross between CrossFit and more traditional cardio-strength training.
WARM-UP:
*4 min. x Gliding Squat-Thrust-Stand
-w/ 4 x Air Squat and 4 x Push-Up on the minute every minute
INTERVAL WEIGHT TRAINING WORKOUT #1:
3 Rounds -
- 15 ea. x (DB Front Rack) Bulgarian Split Squat (15 - *20 lb. DBs)
- 2 x (30 sec. x Bosu Quick Feet) and (30 sec. x Bosu Quick Hands)
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2 MIN. REST
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3 Rounds -
- 6 x Wall Climb (mod: Decline P-Up - Walk Hands In - 90 Degree P-Up - Walk Out)
- 2 x (30 sec. x Lateral Bar Hops) and (30 sec. x Speed Skaters)
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2 MIN. REST
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30 x Barbell Burpee to Deadlift
INTERVAL WEIGHT TRAINING WORKOUT #2:
3 Rounds -
- 15 ea. x Step-Back Lunge to Russian Step-Up (15 or *20 lb. DBs)
- 2 x (30 sec. x Bosu Quick Feet) and (30 sec. x Bosu Quick Hands)
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2 MIN. REST
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3 Rounds -
- 20 x Bosu OH Squat (for XFitters: 65-75 lb. barbell)
- 2 x (30 sec. x Lateral Bar Hops) and (30 sec. x Speed Skaters)
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2 MIN. REST
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30 ea. x Single-Arm Dumbbell or Kettlebell Deadlift (30+ lb. DB/ 1.0 - 1.5 pood KB)
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