General Zod

You can't have a Super Hero without a Super Villain!

KNEEL BEFORE ZOD!

Warm-up:
Run at a moderate pace for 5-10 minutes or 100 jumping jacks

Workout:
-Broad Jumps (Squat and jump out as far as you can) x25

-Pull-ups x10 (Modification: TRX Rows x15)

-DB Overhead Forward Lunge Walk x20

-DB Renegade Row x12 
https://www.youtube.com/watch?v=niSwWnn_D8c

-DB Squat + Shoulder press x15

x3 rounds

Core:
-Attempt to perform each round without putting hips on the ground.  Take 60-90 second break after each round.

• Front plank 45 sec (modify by going to knees or lifting hips slightly higher)

• Side 45 sec (each side) (modify by going to knees or lifting hips slightly higher)

• Mountain Climbers 45 sec

x3 Rounds




Good Luck!

Man of Steel

This workout is in honor of the new Superman movie coming out!

Bricks:
 1A. Burpee Ladder
 Start at 10 burpees, then 9, then 8, then 7,.....then 1
Mortar:
1B.
-Lunge jumps x20 (10 on each leg)
-Dive Bombers x8
-V-ups x10


Directions:
Begin with the Burpee ladder.  After each set of Burpees do the short circuit of 1B.  Continue to do so until you reach your last Burpee.

Example:
-1A 10 burpees
 1B
-1A 9 Burpees
1B
-1A 8 Burpees
1B
.....
You'll feel like the Man (or Woman) of Steel after this workout!

Good Luck!

Post your time in the comments!

10 reps down to 1 rep - 05/31/13

Start with 10 reps of each exercise below and then work your way down to 1!

1.   DB Squat jacks

2.   Pull ups

3.   DB burpee deadlift

4.   Sideline sprints

Finish your workout with the following core set.  You only need to do the set once.

1. 50 crunches
2. 40 sit upsRe
3. 30 v-ups
4. 20 reverse crunches
5. 10 hip dips to thread the needle in side elbow plank