Bob's WOD 052809

Warmup:
Mobility Drills

Workout: 3 Rounds
A varied mixture of handstand pushups, handstand & headstand holds, bent arm downward dog, full side plank, plank, pullups, top bar side2side chins, lunges(weighted @ 30# dbs & non-weighted)

I performed a continuous circuit of all these bodyweight movements without going to failure. My focus was quality of every rep and truly feeling the stabilizing- not speed, explosivity, or time. I do a lot of the latter and so I needed a calming day of the former. It worked out quite well.

Cooldown:
25 Min of Synergy Flow
Bob Garon II,
Synergy Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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Bob's WOD 052609

Workout: 2 Min when not running and using a 24kg bell.

1 Mile Run @ 8mph & 1% incline
Jerks- R&L
Overhead Lunges- R & L
Row 500m
Floor Presses- R & L
Row 500m
Long Cycle- R & L
Run .25 Mile @ 10.5mph and 1% incline
Pullups
Row 500m
Pushups
Jerks- R&L
1 Mile Run @ 9mph and 1% incline

Cooldown:
40 Min Synergy Yoga
Bob Garon II,
Synergy Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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Bob's WOD 052509

Warmup: @ 24kg
2 Min. Swings(single leg swings)
5 Min TGU
3 Min Jogging

Workout:
3 Rounds @ 1 Min Per Movement
Bench Jumping
Pullups
Jumping Lunges
Handstand Pushups
Hanging Knee Raises

Then:
Balance Practice

Cooldown:
Synergy Flow
Bob Garon II,
Synergy Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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Bob's 2 Latest WODs

052009

Workout: 14 Min. straight thru w/o breaks and not setting the bell down. 24kg for all.

Swings
Right arm swing
Left arm swing
Swings
OALC- R
Jerk- R
OALC- L
Jerk- L
Swings
Snatch- R
Snatch- L
Snatch- R
Snatch- L
Swings

Then:
5 Sprints @ 10mph and 7% Incline for 30s on and 30s off

Cooldown:
Synergy Flow

___________________________
052309
Workout: 2 Min when not running and using a 24kg bell.

1 Mile Run @ 8mph & 1% incline
SDHP
Overhead Lunges- R & L
Row 500m
Floor Presses- R & L
Row 500m
Long Cycle- R & L
Run .25 Mile @ 11mph and 1% incline
Pullups
Row 500m
Pushups
SDHP
1 Mile Run

Cooldown:
20 Min Synergy Yoga
Bob Garon II,
Synergy Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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Kettlebell Kamp 051809

Warmup:
Swing, Push, Lunge Warmup

Workout:
6 Min. One Arm Long Cycle @24kg and 10rpm

3 Min. One Arm Press Set @24kg

2 Min. One Arm Swings @24kg

Renegade Rows 20x(10R/10L) 1 Set @24kg

2 Min. Planks & Down Dog (1 min each)

Then:
15x Pushups
15x Diamond Pushup
15x Suicide Pushup
Take a 3 minute break and repeat.

Cooldown:
Synergy Flow
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

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Bob's WOD 051709

Warmup:
3 Min. Jog @ 7mph & 2% Incline

Workout:
9 Min. Sprint Intervals @ 10mph & 5% Incline, 20s on and 10s off

Then real quick:
10 Handstand Pushups
30 Decline Situps
20 Pullups

Cooldown:
30 Min. Synergy Stretch
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
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Bob's WOD 051509

Warmup:
3 Min. Incline Walk
2 Min. Swings @20kg

3 Rounds: 60/0, 1 Min. between Rounds

Static Squat
Pullups
Down Dog
Rack Jump- R @20kg
Down Dog
Rack Jump- L @20kg
Down Dog
Dips
Static Squat

Cool Down:
Synergy Stretch
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

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Bob's WODs 051209 & 051309

Yesterday I felt great and had my energy back, but didn't want a long workout.

2 Min. Swings @ 20kg
10 Min. One Arm Long Cycle @ 20kg and 12rpm
2 Min. Swings @ 20kg

Then:
20 Min. Yoga
______________________

Today I wanted good cardio so I went to the gym for this one.

40 Sets of 15/15 Concept 2 Rower Sprint Intervals

Then:
30 Min. Yoga
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

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Bob's WOD 051109

Lite Day- I needed to do something, but the recent heat increase to the 90's on up has just left me feeling drained. I'll get acclimated again real soon.

Warmup:
1 Min Swings @ 24kg
1 Min Pushups
1 Min Forward Lunges
1 Min Reverse Lunges
5 Min. Run 7mph & 1% Incline

Workout: 1 Round
1 Min. SDHP
1 Min. Swings
1 Min. Supine Rows
1 Min. Reverse Lunges
1 Min. Clean & Press

Then:
4 Min. Guerrilla Sprints @ 4% Incline & 10mph

Cooldown:
5 Min. Run @ 7mph & 1% Incline
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
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Bob's WOD 050909

Warmup:
5 Min Jogging

Workout:
3 Rounds: 1 Min. Each
Prisoner Jump Squats
Full Decline Situp Punches
Box Jump Dog Series
Pullups

Then: 10s
3x Sabertooth & Bear Crawl Sprints

Then: 30s
4x Incline Sprints @ 10% and 9-10mph

Cooldown:
Synergy Flow
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

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050509

2 Circuits

Circuit 1: 5 Rounds
3 TGU's @ 60lb for 1st round & 45lb therafter
10 Pullups

2 Min. Rest

Circuit 2: 5 Rounds
5 Handstand Pushups
.25 Mile Sprint @ 10mph and 1-2% incline

Cooldown:
Synergy Flow
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

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Workout 050209

The day before I did 12 Min. Guerrilla Sprints.

Warmup:
Double 3lb Mini-Sledge Drill

Workout: 2 Movements & 10 Rounds
5x(per side)Long Cycle Clean & Jerk/Press
30x 2 Hand Swings

Long Cycle Jerk or Press
The first 2 Rounds I used the 20kg for Jerk & Press, 3rd & 4th was 24kg for Jerk & Press, 5th thru 9th was 28kg for Jerk for half those rounds and Press for the remainder , and 10th was 32 for 1, 28 for 1, & 24kg for 3 and all these were Presses.

Swings:
The first 5 Rounds I used the 32kg for the swings and the second 5 used the 28kg.

Then:
30 Min. Synergy Flow Yoga
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
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Workout 043009

The day before I ran for 20 min and then did 20 min of yoga.

Warmup:

Turkish Getups (alternating sides)

2 Laps



Workout:

Round 1: 30s

Swings- R

Swings-L

100 Russian Twists



Round 2: 30s

Clean- R

Long Cycle Clean & Press- R

Clean- L

Long Cycle Clean & Press- L

50 Russian Twists



Round 3: 1 Min. Per Side

High Windmills

25 Russian Twists

2 Min. Swings



Round 4: 1 Min

Figure 8 to hold

Hand to Hand Sumo Deadlift

Jumping Jacks



Round 5: 1 Min.

Snatch- R

Snatch- L

1 Min. Swings



Round 6: 30s

Clean & Overhead Squat-R

Overhead Lunge-R

Clean & Overhead Squat-L

Overhead Lunge-L

2 Min. Swings



Cooldown:

Synergy Flow

Bob Garon II,

IKFF & AKC certified Kettlebell Coach

(623)239-0877

---

Fitness Has Nothing To Do With Looking Good.

Website: http://www.bobgarontraining.com



Follow Me At:

Twitter: http://twitter.com/bobgaron

Facebook: http://tinyurl.com/bobgaronfacebook