Planning begins for our first ZombieFit Seminar!

Myself and some friends have signed up to take part in the “Run For Your Lives” race in Butler, PA on Sept. 1st. You can sign up here. If you want to be a member of our team, just sign up for the 1 p.m. wave and put your team name as ZombieFit. I’m planning on getting t-shirts made for the event. If you want a t-shirt then shoot me confirmation that you’ve signed up under team ZombieFit and I’ll order you one. T-shirts should cost $15-20 (not including shipping).

While looking through our web analytics I came across a fitness blogger who is in the midst of 30 Days of ZombieFit. His name is Kyle Wood and you can check out his blog here. Best of luck Kyle!!

Warm Up: run 1/4 mile OR row 250m OR bike 1/2 miles.

3 rounds of 10: pull ups, air squats, push ups, sit ups, dips.

WOD 656

étudiant:
For time: 10 burpees, 2 five foot precisions, 8 burpees, 4 five foot precisions, 6 burpees, 6 five foot precisions, 4 burpees, 8 five foot precisions, 2 burpees, 10 five foot precisions.

avancee
Same as above, only add on an extra set of 12 (12-2-10, etc.) and perform 6 foot precisions.

traceur:
Same as avancee, only perform 7 foot precisions.

Post time to comments.

Cool Down
Perform 50 push ups as quickly as possible.

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by:
3 rounds of: 10 double unders and 50m quadrupedal movement

WOD 655

étudiant:
Perform 40 repetitions of: dips, jumping jacks, air squats, sit ups, and jumping pull ups. Complete each exercise in as few sets as possible, i.e. go to failure on every set.

avancée
Perform 60 repetitions of: dips, jumping jacks, air squats, sit ups and pull ups. Complete each exercise in as few sets as possible, i.e. go to failure on every set.

traceur
Perform 75 repetitions of: dips, jumping jacks, elbows to knees, air squats, and pull ups. Complete each exercise in as few sets as possible, i.e. go to failure on every set.

Post number of sets it took to complete the workout to the comments.

Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.

3 rounds of: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 654

étudiant:
Perform, for time, the following movements:

25m quadrupedal movement
10 push ups
25m quadrupedal movement
10 sit ups
25m quadrupedal movement
10 air squats
25m quadrupedal movement

avancée:
Perform, for time, the following movements:

25m quadrupedal movement
20 push ups
25m quadrupedal movement
20 sit ups
25m quadrupedal movement
20 air squats
25m quadrupedal movement
20 pull ups
25m quadrupedal movement

traceur:
25m quadrupedal movement
40 push ups
25m quadrupedal movement
40 sit ups
25m quadrupedal movement
40 air squats
25m quadrupedal movement
40 pull ups
25m quadrupedal movement

Post time to comments.

Warm Up: run 1/4 mile or bike .5 miles or row 250m followed by: 3 rounds of 10 air squats, 10 sit ups, 10 push ups, 10 pull ups.

WOD 653

étudiant:
On the minute, for 5 minutes, sprint 100m.

avancée:
On the minute, for 7 minutes, sprint 100m.

traceur
On the minute, for 10 minutes, sprint 100m.

Post times for each sprint to comments.

Cool Down
100 air squats

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by: 3 rounds of 10 air squats, 10 sit ups, 10 push ups, 10 pull ups.

WOD 652

étudiant:
Squats, sit ups and push ups. On minute one, complete 1 air squat, 1 push up and 1 sit up. On minute two, complete 2 air squats, 2 push ups and 2 sit ups. Continue to increase the number of repetitions each minute (3 reps of each movement for the third minute, 4 for the fourth). Do not stop until you have been unable to complete the required repetitions in that minute time frame.

avancée:
Squats, sit ups, push ups and pull ups. On minute one, complete 1 air squat, 1 sit up, 1 push up and 1 pull up. On minute two, complete 2 air squats, 2 sit ups, 2 push ups and 2 pull ups. Continue to increase the number of repetitions each minute (3 reps of each movement for the third minute, 4 for the fourth). Do not stop until you have been unable to complete the required repetitions in that minute time frame.

traceur
Squats, sit ups, push ups, double unders and pull ups. On minute one, complete 1 air squat, 1 sit up, 1 push up, 1 double under and 1 pull up. On minute two, complete 2 air squats, 2 sit ups, 2 push ups, 2 double unders and 2 pull ups. Continue to increase the number of repetitions each minute (3 reps of each movement for the third minute, 4 for the fourth). Do not stop until you have been unable to complete the required repetitions in that minute time frame.

Post rounds completed to comments.

Cool Down
If you completed less than 5 rounds of the exercises above, you must complete 50 repetitions of each movement. If you completed less than 10 rounds, but more than 5 rounds, you must complete 25 repetitions of each movement. If you completed more than 10 rounds, but less than 15 rounds, you must complete 10 repetitions of each movement. If you completed 15 rounds or more, you do not have to perform any additional work.

This is to be completed on your own time. This second part of the workout is not a metabolic conditioning workout.