Cardio Load Class


Cardio Load class meets every Monday, Wednesday and Friday at 3:30!

Cardio Load WODs will incorporate running, rowing and light weight movements. Each WOD will be anywhere from 20 – 45 minutes and are a great fat burner. Childcare will be provided! (workouts posted below may change due to weather conditions)

Monday, January 22, 2018
**Before WOD: Pull-up Program**
WOD:
Complete 4 Round for total Reps:
2 Minutes Calorie Bike
40 secs Burpees
20 secs Rest
2 Minutes Rig to Rig Run
40 Secs of knees to chest
20 secs Rest
2 Minutes Calorie Row
40 secs of mountain climbers
20 Secs Rest
**Post WOD: Accessory Bonus Work (perform on your own after instruction given):
Chest/tricep focus day:
3×12 Push-ups superset 3×12 DB flys on bench (rest 1 min after each full set)
3×12 DB bench Press superset 3×12 DB tricep extensions (rest 1 minute after each full set)
*increase the weight from last week

Wednesday January 24, 2018
**Before WOD: Pull-up Program**
WOD:
Complete 3 Sets Of the following:
8 Minute AMRAP:
Buy In:
800 Meter Row
Then…
10 Burpees
10 Pull-ups
10 Wallballs
10 Toes To Bar
-Rest 2 Minutes Between each AMRAP-
**Post WOD:Bonus Accessory work (perform on your own after instruction given):
Bicep/Back focus day:
3×12(each arm) DB Row 3×12 (each arm) DB alternating curls (rest 1 min after each full set)
3×12 Wide Lat Pull-downs 3×12 Barbell Curls (rest 1 minute after each full set)
*increase the weight from last week

Friday, January 26, 2018
**Before WOD: Pull-up Program**
WOD:
Complete 2 Sets Of:
Tabata Med Ball Squat Cleans (4min)
-Rest 90 Seconds-
Tabata Alternating Dumbbell Snatch (4 min)
-Rest 90 Seconds-
Tabata Kettlebell Sumo Deadlift High Pulls (4 min)
-Rest 90 Seconds-
Tabata Hollow Holds (4 min)
-Rest 90 Seconds-
{Tabata- 20sec on 10 secs off for 8 sets (4 minutes total) }
**Post WOD:Bonus Accessory work (perform on your own after instruction given):
Leg/ab focus day:
3×12 Goblet Squats 3×12 Single Leg DL w/ KB (rest 1 min after each full set)
3×8 DB lunges 3×8 Barbell Good Mornings (rest 1 minute after each full set)
3×20 Medball Sit-ups , Knees to Chest, Toe Touches
*increase the weight from last week

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