Working Out Gangsta Style's Weblog

Thursday W.O.D.

workingoutgangstastyle — Thu, 05 Jun 2008 17:08:30 +0000

Warmup – 800m

Round 1 -

Stations: As many as you can for 15 minutes

1. Shuttle Run

2. Lunge/Jump to and from numbers

3. 40 Flutter Kicks High, 30 Ropes, 20 Open/close legs, 10 Crunches

4. 10 Pushup Regular, 10 wide set pushups, 10 narrow grip pushups

5. 100 Jumps on the Jump rope.

Tuesday’s WOD – Comeback Day!

workingoutgangstastyle — Thu, 05 Jun 2008 16:57:07 +0000

Warmup – 5 jump rope

Round 1 – Two rounds of the following:

200m, 10 Burpees

200m, 15 Jump Squats

200m, 20 Jump Lunges

200m, 25 Pushups

Round 2 – Tabatas – Dips, Curls, Crunches

Last Week’s Workouts

workingoutgangstastyle — Thu, 05 Jun 2008 16:50:24 +0000

Tough Week…two attempts at the following:

Stadium steps, 10 pushups up, 10 squats down.

Legs and Tabata Thursdays!

workingoutgangstastyle — Thu, 22 May 2008 15:27:52 +0000

Warmup – 400 jog

Stretch – 10 minutes

Round 1 – Stadium Steps – Alternate Run, Lunge, Squat (Left to Right or 4x)

400 wog

Round 2 – Core Tabatas! Hanging Leg Raises, Back Extensions, Band Leg Raises, Band Crunch

400 wog

Tabata Tuesdays

workingoutgangstastyle — Tue, 20 May 2008 22:04:37 +0000

Warmup Jog

Round 1: Tabata supersets (5 sets per exercise, alternating):

Chest: Decline Pushups, Incline Pushups

Back: Rows, Pullovers

Shoulders: Shoulder Press, Lat Raises

Biceps: Curls, Single Arm Curls

Triceps: Tricep extensions, Single Arm extensions/Kickbacks

Round 2: Four sets of Shuttle Run, Jump Rope, 40 Mt Climbers, 30 Rope Climbers, 20 Crunches

Thursday’s W.O.D. (Stations!)

workingoutgangstastyle — Sat, 17 May 2008 17:41:21 +0000

Warmup – Stadium Steps

Stretch

Round 1 – 2 x Five Stations for Time

Station 1: 40 Mt Climbers, 10 Starjumpers, 10 Burpees

Station 2: Bear Crawl-Crab Walk

Station 3: 30 Rope Climbs, 20 Crunches, 10 Leg Lifts

Station 4: 20 Curls (Bands), 20 Shoulder Presses (Bands), 20 Dips, 20 Pushups

Station 5: 1 minute Jump Rope

Cool Down – 400m Wog

Round 2 – CORE! 3 x (12 Left Sidebridge and Hold 5, 12 Center bridge and Hold 5, 12 Right Sidebridge and Hold 5)

Cool Down – 400m Wog

Stretch

Wednesday Lifting Routine

workingoutgangstastyle — Wed, 14 May 2008 14:48:43 +0000

BACK & BICEPS

Bent Over Rows (3 Grips)

Lat Pull Downs

Seated Rows

Reverse Flyes

Shrugs

EZ-bar Curls

Hammer Curls

Incline Curls

Tuesday W.O.D.

workingoutgangstastyle — Wed, 14 May 2008 14:18:28 +0000

This day was tough!

Warmup – 400m

Stretch

Round 1 “Century Club” – 10 x (50m, 10 Pushups, 10 Crunches, 10 Squats)

Cool down – 400m wog

Round 2 – 3 x (Assisted Pullups, Dips, Crunches)

Cool down – 400m wog

Stretch

Monday Chest

workingoutgangstastyle — Wed, 14 May 2008 14:16:07 +0000

Barbell Bench Press – 135, 145, 145, 145

Incline Dumbbell Chest Press – 100, 120, 120, 120

Decline Machine Press – 100, 100, 100, 100

Cable Flyes – 45, 45, 45, 45

Medicine Ball Pushups – 2 sets of 20

Friday W.O.D.

workingoutgangstastyle — Fri, 09 May 2008 17:30:40 +0000

Warmup – 800m

Stretech

Round 1 – 10 Shuttles (one-stop), 15 pushups

Cool Down – 400m

Round 2 – 3 sets of 20, Shoulder pushups, Tricep Pushups, Dips

Cool Down – 400m

Stretch