Fat Burning / Heart Rate Blasting Couplets
15 sec work / 15 sec rest on the Gym Boss
- Jumping pullups / Dumbbell Thrusters
- Kettlebell swings / Burpees
- Kettlebell Highpull / Mountain Climbers
Alternate between the two movements for 6 rounds.
Performed a 20+- minute routine instructed by Chaz at Yogamazing.
I like this guy's approach. He takes emails from students and puts together a series of poses to address specific physical issues a person is experiencing or provide enhanced health benefits. The cycling specific instruction has several poses for opening and stretching the hips and hip flexors which tend to get very tight in cyclists.
35sec work/25 sec rest for 5 rounds
- Ring row holds
- Kettlebell squat holds
- Double dumbbell overhead walks
- Back extension holds
- Plank holds
Need a timer? Check out the Gymboss.
The squat holds were difficult. After the first round my legs would shake uncontrollably and that made the walk part of the overhead walk harder.
39 mile bike ride around town. Details
Second time I've rode fasting for around 18 hours. I was on the front most of the ride with some heavy head winds at times and around mile 30 I started to fade. Not sure if it was from being fasted or just conditioning.
Minimal Equipment Fat Burning Blaster
Three Rounds of 40 seconds work/20 seconds rest
- Abdominal bicycles
- Kettlebell swings
- Jump rope
- Mountain climbers
- Box jumps
- Shuttle run
One minute rest between rounds
Had trouble sleeping on Tuesday and Wednesday and took a rest day on Thursday.
Kettlebell/Bodyweight Deck of Cards:
- Hearts = Deck Squats w/KB
- Clubs = Knees to Chest
- Diamonds = Push Ups
- Spades = Ring Rows
You can do the entire deck, make it as difficult as you want. Due to time I set my Gymboss for twenty minutes.
24 hr. fast today.
WOD-Brought to you by CrossFit Jersey Shore:
Tabata in the Courtyard
6 rounds of 20 seconds work/10 seconds rest at each station. Complete all six rounds before moving to the next station.
- Jumping pull-ups
- Mountain Climbers
- Air Squats (hold the 10 sec. rest at the bottom)
- Kettlebell or dumbbell high pulls
- Dumbell push press
Nothing left when I got to the push presses.