Hello All! Looking forward to seeing your smiling eager faces tomorrow! I'm sure the majority of you were taking last Thursday to finish off that last bit of pork roast and pumpkin pie before coming to see me ;) Tomorrow will be lots of fun... promise! In 2014 I'm planning on adding some tunes for your listening pleasure in hopes of getting your minds off thoughts how to kill me! Please leave me a comment below with your top workout jams so that I may add them to our playlist! Thanks!
Now for the workout:
warm up: 2 rounds of 250m row, 15 push ups 15 bw squats, 15 knees to chest
A)
3 rounds of:
14 KBS
14 sit ups
14 push ups
14 second flex arm or bar hang
14 DB push press
B)
3 rounds of:
14 ball slams
14 overhead plate lunges
14 med ball cleans
350m/250m row
C) 400m run
14 mountain climbers
14 burpess
200m run
21 mountain climbers
7 burpees
400m run
My 2-cents for the playlist:
ReplyDeletePOD - Boom
Foo Fighters - There goes my hero, Learn to Fly, Everlong, Monkey Wrench, Times like these, Walk, or just about any other FF song
Alter Bridge - Metalingus
The Black Keys - 10 AM Automatic
AC/DC - Thunderstruck
Pearl Jam - Alive, Once, Even Flow, Jeremy
And do I hear a call for the 80's classic Here I Go Again by Whitesnake? (or any other 80's hairbands - Def Leppard, Poison, Guns N' Roses, Flock of seagulls?)
-Jonathan
Welcome To The Terrordome (clean version) Public Enemy
ReplyDeleteLose Yourself Eminem
Code of the Streets Gang Starr
I ain't no joke Eric B. and Rakim
Hip Hop vs. Rap KRS One
Reggie
I'm thining blow the whistle...too short
ReplyDelete(just saying...i'm sure there is a clean version somewhere)