WWO 2.4: Fast and Furious

And yet again from Infinite Intensity (love this stuff!).

10 Pull-Ups 10 Kettlebell/Dumbbell Swings per arm 10 Plyometric Push-ups 10 Knee Tucks

Max sets in 20 minutes

Honorary USFHCCC PSA: Medicine Ball Slam

Watch out for balls in the face. Unless you like that sort of thing. Not that there's anything wrong with that.

WWO 2.3: Sweet 16

Again from Infinite Intensity.

Four rounds of Tabata Intervals*:

1. Heavy Bag
2. Squats
3. Heavy Bag
4. Push-Ups

*[(20 sec work + 10 sec rest) x 8] x 4 = 16 min total

No motivation? Vinnie Jones can help persuade you.

You'll be doubly sure to avoid The Midnight Meat Train...

Attack Cardio with Vinnie Jones from Vinnie Jones

WWO 2.2: Density Day

• 2 dumbbell/kettlebell snatches per arm (go heavy, i.e. 65-70% 1RM)
• 6 Burpees

Repeat as many times as possible in 10 min

• 60 sec rest


• Sledge & Tire (or heavy medicine ball slams)

As many whacks (slams) as possible in 10 min, switch hand grips every 10 swings

• Beat the hell out of a heavy bag for 5 min

2009 Season Test Run

Dani-D and I did a test run of the proposed new night for USFHCCC this past Monday and did the following:

5 Pull-ups 10 Medicine Ball Slams 15 Burpees 20 Jumping Jacks

Max sets in 20 minutes

I won't lie: After a hardcore puker like that, it took a lot of willpower to go to Krav. Once class started, though, I was rarin' to go. So, I guess the trick will be dragging our asses there afterwards. I'm game if everyone else is.

Wicked Stoopid Fitness Gadget #473

Wow, I've done the same gd thing with a $25 medicine ball...



But for only $1,400 and such a small footprint, how can I resist?!

BUY IT NOW!