Killercadoogan's Army

50 reps of each of the following…

Push ups

Sit ups 

Jump Squats

Kettlebell Swings

Pull ups

Hollow Rocks

I revamped the exercise sheet here just in case you wanted to do this drinking game style.  Otherwise follow this Workout of the Week. 

5 rounds of the following

10 divebomber push ups

10 walkouts 

10 butt busters

12 bicycle crunches

20 crunches

25 burpees

Happy Easter Everyone!

This week is Tabatas.  A Tabata is an 8 set interval of 20 seconds activity with 10 seconds rest in between.  It should take you roughly 4 minutes  This week we are going to do Quadruple tabatas.  

Here’s how it works…

Instead of sticking with one exercise, you are going to alternate between four exercises until you complete eight sets of all four exercises.  This routine should take you 16 minutes.  If you cannot do something or don’t know what something is please substitute it or ask me for an alternative.  

Kettlebell swings

Jump Rope

Medicine Ball Slams

Burpees

For those of you who are a fan of my 16 minute bike workout this is your new 16 minute workout.  Extra points if you can do both on the same day.  

The Death Toll is making these workouts interesting…

Warm Up:  Two minutes of jumping jacks.  

Five rounds of the following  

1 walkout

4 crunches 

8 bicycle crunches

10 mountain climbers

16 Jump Squats

51 burpees

The death toll on this episode makes this workout a killer… 17 deaths plus two people mentioning that “A Lannister always pays his debts” brings the total burpee count to 550. To be truthful I had a little trouble figuring out the splits.  I decided to cut the total number of burpees down while bringing some other exercises up.

You were warned that Winter is Coming.  

Warm up: 2 minutes of jumping jacks.  

Five Rounds of the following…

5 regular push ups 

5 Spiderman push ups

5 divebomber push ups

12 jump squats

20 bicycle crunches

20 mountain climbers

55 burpees

It’s been some time and I apologize for that but please place this in your workout plans at least 1 day this week.  

Now for some of you I want you to work on the range of your pushups.  Make sure you are going all the way down stopping about an inch off the floor.  You might not get as many rounds of this in but it will help you much later on.  

I’m going to include any exercise descriptions before I give you the quick description of the workout.  

10 fast feet.  With your legs double shoulder width apart make ten small fast steps bringing your feet an inch off the floor.  

Game of Inches

10 Fast feet

1 Jump in the air as high as you can go.

1 pushup

Repeat this and increase the number of jumps and pushups by 1 until you can’t do any more pushups.  Dig deep for this one.  Email me at killercadoogan@gmail.com to let me know how far you get.  

So I wanted to get all of the Game of Thrones WOD’s for season one before the season premiere this Sunday but life got in the way.  I’m going to do my best to get these WOD’s out while having a Game of Thrones workout of the week for season two.  

Your workout legend is here if you want to do the workouts while watching the show otherwise follow this WOD.  

Warmup: 2 minutes of jumping jacks.

There were a lot of references this episode be warned this workout is going to be intense.  I split up some of the movements so they were manageable.  

10 sets for completion

5 sets x 5 divebomber pushups, 10 mountain climbers

5 divebomber pushups, 5 walkouts, 10 mountain climbers

5 divebomber pushups, 5 walkouts, 10 bicycles, 10 mountain climbers

5 divebomber pushups, 5 walkouts, 10 bicycles, 10 mountain climbers, 10 burpees

5 regular pushups, 5 divebomber pushups, 5 walkouts, 5 jumpsquats, 10 crunches, 10 bicycles, 10 mountain climbers, 10 burpees

5 spiderman pushups, 5 divebomber pushups, 5 walkouts, 5 jumpsquats, 10 crunches, 10 bicycles,  10 mountain climbers, 10 burpees

Buttbusters to fail