Thursday TRAINING - Crossfit Warrior@Home - Day1Arms

Workout at Night?

Ok!

Make it a challenge - as Thor says sarcastically (in the first Thor film), "At least, make it a challenge for me!"

http://youtu.be/wes56soC1x4

So go heavy with the weights (or stuff a bag or backpack or purse with heavy books).

          Crossfit Warrior@Home Workout

Here's the thing, you can do the whole thing or just do 1-3 of the different sections. Like, you could just do the Strength Start-Up and the WOD Start-Up (took me about 20min). (The WOD On-Fire and the Strength On-Fire parts took me 24min). And then of course there is the cool down of stretching at the end.

Day1Arms:

Strength Start-Up

                             5-5-5-5-5

                                               Single-Arm DB Swing (each side)

                                               Half Burpees

                                               Push-ups 

Rest&Stretch for 2min

WOD Start-Up

                            21-15-9

                                           Jump Squats 

                                           Pull-Ups or Reverse Push-ups 

                                           Seated Row

                                            Leg Raises

Rest&Stretch for 3min

WOD On-Fire

                         20-20-Rest 2min-20

                                                            Push-Ups

                                                             Squats

                                                             Clean&Press

Rest 3min

Strength On-Fire

                           Do 2 Rounds

                                                  8 Dumbbell Bench Press

                                                  8 Bicep Curl Press

                                                  8 Lateral Raise Press

                                                  8 Seated Row Press

                                                  8 Behind-the-Neck Press

                                                  Rest&Stretch 1min

Rest&Stretch for 4min

My Time = 48min

Go HEAVY WEIGHTS!!!!!!

"Lose weight by lifting weights...high reps....short rest periods." (http://youtu.be/ogCx7yW-pEw) (James Alexander-Ellis)