Functional Fitness

WOD 8/18/2020

Stretch 20 minutes – pick a few stretches and do a few rounds of 1-2 minutes stretching. Quality is key on these.

On Equipment – I work out in my garage and have for the last 5 years. I like to think I’m a trendsetter. That was a bad dad joke. Here’s a list of the equipment I have.

Set of 40 pound DBs

Set of 30 pound DBs

Sand Bag – 70 pounds

Bosu Ball

Dip Bar

Pull Up Bar

Yoga mat

Ab Roller

Jump Rope

Nothing fancy here. I tend to add new equipment as I go based on new exercises I’d like to start using. I’ve built this up over a few years.

WOD 8/17/2020

Warmup:

Downward Dog 2 minute

Y Raises on floor 1 minute

Cobra pose 1 minute

Workout:

5k for time

WOD 8/16/2020

Warm Up:

Downward Dog 1 minute

Y Raises on floor 1 minute

Cobra pose 1 minute

Workout:

1a. DB RDL – 4×12

1b. Med Ball Slams 4×20

2a. Off Balance Walking Lunges 4×20 (hold something heavy in one hand or on your shoulder, then swap for the next set, I like to use a sand bag)

2b. Single leg DB RDL 4×8

3a. Sit Ups 3×20

3b. Starfish Crunch 3×10 each side

3c. Leg Lifts 3×20

Metcon:

Goblet Squat 3×45 second on, 15 seconds rest

Jumping Jacks 3×45 second on, 15 seconds rest