WOD 01.07.10

20 Hour fast prior to workout session.  Coconut milk and coffee amino shooter, plus 400 mg caffeine pre-workout.  Steadily sipped on a custom protein shake pre, peri, and post-workout.

PRE GAME

5 min FIR Sauna

5 min jump rope

* * *

3 Rounds of this triplet, non-stop:

A) 20 jumping pull ups

B) 20 bench dips

C) 20 squats

* * *

2 warm up sets each:

A) Deadlift

B) DB Thruster

DEADLIFT

DUMBBELL THRUSTER

DB THRUSTER

MAIN EVENT

Heavy Hybrid WOD

5 rounds for time of the following couplet:

A) 5 Deadlifts @ 225 lbs

B) 5 DB Thruster @ 2 x 40 lbs

* Completed Time_____8:18

SWISS BALL

AFTER PARTY

3 rounds for time of the following triplet:

A) 60 sec swiss ball planks

B) 20 squats

C) 10 swiss ball push ups

*Completed Time_____4:56

JUMP ROPE

HOTEL LOBBY

1000 reps jump rope (mixed)

5 min agility/footwork drills

________________________________________________________________

TOTAL WORKOUT TIME TODAY 44 minutes

* * *

The Heavy Hybrid WOD was brutally draining. It was the 1st time I attempted this routine. I would like to get my thrusters up a bit, but was happy with my completion time.

To scale down this WOD, you can drop down in weight…but it ain’t called a HEAVY Hybrid for nothing.  It is designed as such, to build both power and strength.

The After Party today is a simple Metabolic Conditioning (MetCon) Routine that you can do just about anywhere.

Are metcon’s a part of your training program? Would you like to try this one?

Post comments and rounds below.

* * * * *

To post a comment, you will be asked to sign in (takes 2 seconds)…But if you’re concerned with signing in to my site, don’t be…I hate spam, and even though you will be prompted to for your email, I would NEVER share it with anyone! Additionally, you can use a made-up user name, too

* * * * *

I started working with a new client today. Sue, thanks for coming by the NU-FiT Studio. It was great to meet you, and I look forward to helping you reach your goals. Sue was in a motorcycle accident in April 2009, and has bounced back. Now, she’s ready to take her fitness into her own hands again!

Great job Sue! We also went over her goals today. What are your fitness goals? May I help you reach them? Just drop me a line…I would love to be a part of your healthy lifestyle upgrade 🙂

Be Well,

Maximillian Barry

Where Nutrition & Fitness Become a Lifestyle

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