WOD 11/4 — ZWOW #41: Work That Booty
10 reps — Burpee to Chair Stand Up
10 reps per side — Row & Twist
10 reps — Prisoner Jump Squat
10 reps per side — Doggy Leg Lift Push Up
3 rounds for time
+ Bonus: Z’s Time Challenge
WOD 11/4 — ZWOW #41: Work That Booty
10 reps — Burpee to Chair Stand Up
10 reps per side — Row & Twist
10 reps — Prisoner Jump Squat
10 reps per side — Doggy Leg Lift Push Up
3 rounds for time
+ Bonus: Z’s Time Challenge
WOD 11/2 — Lower Body — Pin Up Legs Workout
12 Minute AMRAP (as many rounds as possible)
10 reps — Burpees
5 reps per leg — Pistols
+ Cardio Bonus: 15 minutes skipping rope or jogging
Happy Halloween WOD 10/31 — Total Body — ZWOW #40 Burn It Off
Click here for exercise demonstrations.
10 reps — 3 Hops followed by 1 Burpee
20 reps — Strict Mountain Climbers
10 reps — Clapping Push Ups (on your knees if needed)
40 reps — Weighted Air Squats
3 rounds for time
Equipment Needed:
Exercise Mat
A pair of lighter dumbbells (Zuzka used 8 lb dumbbells)
+ Cardio Bonus: 10 minutes skipping rope or jogging
WOD 10/30 — Core/Abs — ZWOW #24 Core Crusher
15 reps — Dynamic Squats
15 reps (each leg) — Kick Ups
10 reps — Dive Bombers
10 reps — Prisoner Get Ups
10 minute AMRAP (as many rounds as possible)
Equipment Needed: Exercise Mat
+ Cardio Bonus: 15 minutes skipping rope or jogging
WOD 10/29 — Total Body — ZWOW #40 Burn It Off
Click here for exercise demonstrations.
10 reps — 3 Hops followed by 1 Burpee
20 reps — Strict Mountain Climbers
10 reps — Clapping Push Ups (on your knees if needed)
40 reps — Weighted Air Squats
3 rounds for time
Equipment Needed:
Exercise Mat
A pair of lighter dumbbells (Zuzka used 8 lb dumbbells)
WOD 10/26
Click here to view exercise demonstration
Needed: 1 pair of dumbbells [Zuzka uses 8lbs]
1-2-3 Burpees x 10
Strict Mountain Climbers x 20
Clapping Pushups x 10
Air Squats x 40
3 rounds for time
Fitness Plan for Friday, August 10, 2012
August Challenge: No added sugar— don’t eat anything with added sugar. Fruit is allowed but try to reduce intake to 1 serving a day and replace with veggies. Good luck!
WOD
1) Warm Up
2) ZWOW #29 — Brutal Burpees
3) Optional cardio
4) Stretch
ZWOW #29 Brutal Burpees
Equipment: Exercise mat
10 minute AMRAP
5 alt. pistol squats
50 side hops
10 plank pow knee tuck
10 180-degree burpee
Fitness Plan for Wednesday, August 8, 2012
August Challenge: No added sugar— don’t eat anything with added sugar. Fruit is allowed but try to reduce intake to 1 serving a day and replace with veggies. Good luck!
WOD
1) Warm Up
2) Sexy Pain Train Workout
3) Optional cardio
4) Stretch
Sexy Pain Train Workout
Equipment: Exercise mat
18 rounds of 10x30
Sumo High Knees
Reptile on the Run
Pistols
Push Up w/ Knee Tuck
Foward/Backward Jump and touch Down
Oblique Burpee
Fitness Plan for Tuesday, August 7, 2012
August Challenge: No added sugar— don’t eat anything with added sugar. Fruit is allowed but try to reduce intake to 1 serving a day and replace with veggies. Good luck!
WOD
1) Warm Up
2) Haven’t Had Enough Workout
3) Optional cardio
4) Stretch
Haven’t Had Enough Workout
Equipment: Free weights/sandbag/ugi, exercise mat
Part 1: 15 rounds of 10x50 intervals
Burpees w/ Ugi Push Up
One Leg Dead Lift Left Leg
One Leg Dead Lift Right Leg
Criss Cross Hip Thrust
Jump Lunge and twist w/ Ugi
Part 2: Time Challenge
Ugi Squeeze x 300
Z’s Score: 5 minutes 54 seconds for part 2
