by nkfitness85

URGENT: New site for WODs

website_moved

 

I am very excited to announce that we now have our official website for The Beginner WOD!  Woohoo!!

If you are a follower of The Beginner WOD, please note the site has moved to our official domain www.thebeginnerwod.com.  Please go to the new site and subscribe/follow for future Workouts, exercise technique and fitness posts.

by nkfitness85

WOD: 11/20/14

a. STRENGTH/SKILL WOD

BodyWeight Good Morning 3×8

b. MAIN WOD

 

b1. 3 Sets x 45R between sets

  • Goblet Squat.         x10
  • Chin Ups                x8
  • Push Ups               x10
  • Straight Leg Lifts   x10

*Rest 3min. before Run Intervals

 b2. Long Interval Runs

6 Rounds:  200m at 85%E x 2min.R

See “Exercises” page for explanations and instructions.
by nkfitness85

WOD: 11/19/14

REST DAY:

Today is a Rest Day.  Give your body the time it needs to rest and recover.  But don’t let it give you the excuse to become lazy, especially with your nutrition.

Enjoy your day off, and come back tomorrow ready to go!

by nkfitness85

WOD: 11/18/14

a.  SKILL/STRENGTH WOD

Alternating 10min. EMOM 

Odd Minutes:  Push Ups x AMRAP
Even Minutes:  Glute Bridge x10

b. MAIN WOD:

b1. 4 Rounds (45R)

  • Pull Ups                                            x8
  • *Alternating Arm DB OH Press         x10
  • Chair Dips                                         x8
  • Rear Lunges                                     x10 each leg
  • *Planks
*Alt. Arm Dumbbell (DB) Overhead (OH) Press:  Do the first rep for one arm, then do first rep for the 2nd arm.  Repeat doing 10 reps for each arm.
*Planks: Hold until form break, (watch the clock and note the time for future improvement)
Rest 3-5 min. then b2. Short Intervals.

b2. Short Interval Runs.

15 Rounds: 50m run 85%E x walk back to the start for recovery.

*Note, your walk back will be your recovery.  But once you arrive at the start, immediately run the next 50m.

See “Exercises” page for explanations and instructions.

by nkfitness85

WOD: 11/17/14

a. SKILL WOD:

3 rounds – hold until your form breaks – rest 10 sec. between rounds/efforts
Hollow Rock
3 rounds – hold until your form breaks – rest 10 sec. between rounds/efforts
Superman Hold

b. STRENGTH WOD:

KB Deadlift 3 sets x 8 reps. 

c. MAIN WOD:

4 Rounds: (45R between each Round)

BodyWeight Squats                x20
Burpees                                  x10
KB Swings                              x10
Mountain Climbers                 x25

 

by nkfitness85

WOD: 11/15/14

Today’s WOD is to get outside!

If you’re like most, you have spent the majority of the week stuck inside; probably immobile at an office desk.  Today, get outside and do something active; go for a hike, a long run, a bike ride, pick up game of football with your friends, the park, explore the city, gardening and/or yard work…

 

Or even a game….whatever gets you outside and moving.

Physical Fitness is more than just picking up some weights and moving your body through rounds, reps and sets.

 

 

 

If the weather isn’t good and you can’t get outside, then use the day as an active rest day with Yoga or some Mobility work, or a long (low intensity) run on the treadmill.

 

 

 

 

Enjoy the day!

by nkfitness85

WOD: 11/14/14

 a. STRENGTH/SKILL WOD

Alternating 6 min. EMOM 

Odd Minutes:  Hollow Rock – Rock (like a rocking chair) x5
Even Minutes:  Superman Hold – Hold until form breaks.


b. MAIN WOD:

5 Rounds x 45R

  • Push Ups                                  x10
  • Chin Ups                                   x8
  • Lunges                                     x20 (10 per leg)
  • KettleBell Swings                     x10
  • Burpees                                   x10

Rest 3min. before Core

c. CORE:

Front Planks:  4 Rounds (1:00 Minute Total) 10 sec plank x 5 sec Rest.  

*Note: Although this is only 1 minute, we are doing planks for only 10 seconds with a 5 second rest, so that you can really concentrate on quality planks instead of doing longer planks with which you risk losing stability and therefore cause stress to your spine and hips while you try to hold out for a longer period of time.  Over time we’ll make the total time longer, but we’ll keep using intervals instead of long planks to ensure each plank is strong.

 

 

* Check out the Exercises page for description and instructions on the Exercises & Techniques.

* Don’t forget your Warm Up & Stretch

 

 

 

by nkfitness85

WOD: 11/13/14

a. STRENGTH/SKILL WOD

BodyWeight Good Morning 3×5

b. MAIN WOD

 

b1. 3 Sets x 30R between sets

  • Goblet Squat.       x5
  • Chin Ups              x6
  • Push Ups             x8
  • Straight Leg Lifts xAs Many as Possible Until Form Breaks.

*Rest 3min. before Run Intervals

 b2. Long Interval Runs

4Rounds:  400m at 85%E x 2min.R


* Check out the Exercises page for description and instructions on the Exercises & Techniques.

* Don’t forget your Warm Up & Stretch