WOD 032813

WORKOUT

5 RFT

• 50 Air Squats
• 10 Stage Jumps (Flat foot hop onto stage)

ESSENTIAL QUESTIONS

• What was your time?
• Did you have to modify the stage jumps at all?  Explain.

WOD 032713

WORKOUT

LEGS!!!

Split Squat

Lunge

5 RFT

• 25 Air Squats
• 20 Frog Hops
• 15 Split Squats
• 10 Lunges (per leg)
• 5 Knee Tucks

ESSENTIAL QUESTIONS

• What was your time?
• Did you have to alter the workout at all to fit your fitness capabilities?  If so, how?
• Could you use the basic format of this workout for any other body part?  Chest or abs, for example?

WOD 032613

WORKOUT

30 Minutes of BURPEES!!!

Pick a number you would like to do per minute and stick to that for 30 minutes.  For example, if I choose 5 per minute then I will complete 150 total burpees.

ESSENTIAL QUESTIONS

• What was your goal per minute?
• How many total burpees did you complete?
• What was your actual number of burpees per minute?
• In what way(s) could you use this workout format for other exercises?

WOD 032113

WORKOUT

14 minute AMRAP

• 12 Walking Lunges (12 per leg=24)
• 10-20 Push-ups
• 10-30 Air squats
• 10-50 Crunches
• Max Burpees

ESSENTIAL QUESTIONS

• What do you do when you leave the gym?
• Do you have any creative ideas you can use to incorporate fitness challenges throughout the day?

WOD 032013

WORKOUT

• Jog 400 meters
• Sprint 50 meters
• Jog 800 meters
• Sprint 100 meters
• Jog 1600 meters
• Sprint 200 meters

ESSENTIAL QUESTIONS

• What was your time?
• How many meters did you jog?
• How many meters did you sprint?
• What is the total distance traveled in meters?
• Can you convert that to miles?  (Click HERE to go to a conversion website.)

WOD 031813

WORKOUT

5 RFT

• 20 Squats
• 15 Jumping Jacks
• 10 Burpees
• 10 Push-Ups
• 1 Sprint

ESSENTIAL QUESTIONS

• Post your time.
• What are your goals for the next time you repeat this workout?
• Could you push yourself more?
• Have you noticed any effects from your physical health transitioning into other aspects of your life?

WOD 031413

WORKOUT

10 RFT

• 10 Plyo-Squats
• 10 Burpees
• 10 Push-Ups
• 10 Jumping Knee Tucks

(Click on Jumping Knee Tucks for an quick instructional video.)

ESSENTIAL QUESTIONS

• Why should you warm-up, then stretch, then workout?
• What are some of your favorite warm-ups and/or stretches?
• How could you alter the workout for people of different athletic levels?

WOD 031313

WORKOUT

15 Minutes AMRAP

• 15 Air Squats
• 10 Burpees
• 5 Pull-Ups

ESSENTIAL QUESTIONS

• If you are not on the floor from exhaustion after this workout, then you did not work to your fullest potential.
• True growth is seen when muscles fail.  What does that mean to you?

WOD 030813

REST DAY!

WOD 030713

WORKOUT

High Intensity Interval Training (HIIT)
Repeat cycle 8-12 times

• Sprint as hard and long as you can.
• Walk/jog for twice as long as you sprinted.

ESSENTIAL QUESTIONS

• What did you notice about your cardiorespiratory endurance?  (That's your heart rate & breathing/lung capacity working together.)
• What are your goals for the next HIIT workout?

WOD 030613

WORKOUT


PLYO DAY!!!

12 Minutes AMRAP

• Plyo-Squats
• Plyo-Burpees
• Plyo-Pushups
• Frog hop 30 meters

ESSENTIAL QUESTIONS

• How does adding an explosive component intensify an exercise?
• What is your favorite explosive exercise?

WOD 030513

WORKOUT

Fitness Test!
Before you begin, write down your expectations/goals for this workout and each exercise.
Perform each exercise for 1 minute:

• Air Squats
• Burpees
• Push-Ups
• Crunches
• Jumping Jacks

THEN

• Run 1 mile for time

ESSENTIAL QUESTIONS

• How well did you perform against your expectations for each exercise?
• Where do you have room for improvement?
• What are your goals for the next fitness test?