Bob Garon's WOD 072009

Warmup: 5 Min each @ 24kg
Turkish Get ups
Various Swings

Workout- 20 Min Time Clock, 5-7 rounds is the minimum goal (must finish in 2 minutes each round to stay on target)

5 Burpees
10 Long Cycle (5x R&L) @ 24kg
15 Mountain Climbers (each leg)
20 Darcy Swings @ 24kg

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

Follow Me At:
Twitter: http://twitter.com/bobgaron
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Bob Garon's WOD 071609

Warmup:
2 Min. Swings
1 Min. Burpees

Workout: 10 Min. Each/ 30 Min. Total

1. 15/15 Rack Squats(switch R&L each interval), Active Abs for 15 @ 20kg

2. 15/15 for 10 Min. Snatch- R&L @ 20kg

3.10 Min. Pullups, Pushups (pic a number of reps & stick w/ it. Do that number and then jump to the next movement.)

Cooldown:
Synergy Yoga

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

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Bob Garon's WOD 071709

Warmup: 1 Min.
Lunges
Reverse Lunges
Slingshots
Swings

Workout: 3 rounds: 1st round 40/20, 2nd round 30/15, 3rd round 20/10, 1 min rest btwn rounds

Darcy Swings
Long Cycle
Pushups
High Windmills-
High Windmills-
Mountain Climbers

Cooldown:
Synergy Yoga w/ a focus on Downdog postures & hip openers

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

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Bob Garon's Liberation Fitness Practice Day: 070809

There's been some days where I haven't logged, but have worked out performing kettlebell & bodyweight circuits as well as swim sprints and yoga. Here's what I did today and captured on video as well. This is my first full workout video released in over 2 years. Enjoy!

Liberation Fitness Practice Day: 070809

"Motivate & Challenge"

Warmup:
2 Min. Swings @ 24kg
1 Min. Forward Lunges
1 Min. Reverse Lunges
Mobility

Workout: 3 Rounds, 1 Min. No rest during & 1 Min between rounds

Prisoner Jump Squats
Swings @ 24kg
Pullups
Burpees
Planks
Bench Jumps
Handstand Pushups
Jumping Lunges


Cooldown:
Synergy Yoga

Then:
Pool for an hour to relax

Bob's 4th of July 2009 WOD

"Independence"

Warmup:
1 Min. Pushups
2 Min. Swings @ 24kg
2 Min. Lunges

Workout:
6 Min. OA Jerks @ 32 kg and 8rpm

Then:
4 Min. OA Jerks @ 24 kg and 12rpm

Then:
30 Pullups
30 Situps
3x TGU @ 32 kg

Then:
Swim Sprints

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

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook