Workout of the Day March 1, 2012

Warm up as normal

Part 1

4-10 pullups
10 back extension
10 Squats

Part 2

50 Push ups
75 sit ups
Run 800M
75 push press ( use 5-25lb dumbells or a 45# barbell )
300 jump ropes

Guys, please try the empty barbell for the push press.

Stretch and agua azule

Workout of the Day February 25, 2012

Warm up as normal.

Part 1

3 Rounds
4-10 Pull ups
10 push ups
10 sit ups
10 squats
10 Back extension

Part 2

15 minutes

Run 0.12 mi or bike .36 mi or 200 m Row
5 Wall balls
Run 0.12 mi or bike .36 mi or 200 m Row
10 wall balls
Run 0.12 mi or bike .36 mi or 200 m Row
15 wall balls
Run 0.12 mi or bike .36 mi or 200 m Row
20 wall balls
Run 0.12 mi or bike .36 mi or 200 m Row
25 wall balls

When you make it through the list once, start again at the top. Remember, wall balls to a 10' target.

If there's time Tabata core. Pick a work rest ratio and have at 'er.

Stretch and H2Whoaaaaa

Workout of the Day February 22, 2012

Warm up, joint mobility.

Part 1

3 Rounds
10 push ups
10 sit ups
10 back extension
5 squats

Part 2

10 Rounds
Run, Bike, Row
30 Second sprint
60 Seconds Rest
Multiple people can use one apparatus. Start on the 45 seconds for the second partner.

Part 3

7 Rounds
15 Air squats
5 Pullups or 10 Ring rows

Workout of the Day February 17, 2012

Warm up as normal

Part 1

3 Rounds
2-10 pull ups
10 Squats
10 Sit ups
5 push ups
10 Back Ext

Part 2

Run, Bike, Row
30 Second sprint
90 Seconds Rest
Multiple people can use one apparatus. Start on the 1 minutes for the second partner.

Part 3

Burpees on the minute
One burpee the the 1st min, 2 the 2nd min, 3 the 3rd min.... go until you can't make the number of burpees required in that minute

Do core work if time permits.

H2Whoaaaa

Workout of the Day February 14, 2012

Warm up as normal

Part 1

3 Rounds
2-10 pull ups
10 squats
10 Back Extension

Part 2

Run, Bike, Row, Step
4 minutes on......... 3 minutes off
2 minutes on......... 30 seconds off
1 minute on .......... 3 minutes off
2 minutes on......... 30 seconds off
4 minutes on.......... Done

Part 3

2 Minutes Kettlebell swings
Rest 4 minutes
6 Minutes
10 Push ups
10 sit ups

Move with purpose through this today. Don't dawdle through the warm up and part 1. Those are there to just get you warm.

Workout of the Day February 9, 2012

Warm up as normal.

Part 1

2 Rounds
2-10 pull ups
10 Squats
10 Sit ups
10 push ups
10 Back Ext

Part 2

5 Rounds
Run 0.25 or bike 0.75 or row 500M
Rest 2 Minutes

Partner up if equipment is tight, one rests one goes.

Part 3

10 Minutes
30 Sit ups
7 Manmakers

Use 10-25# dumbbells for the makers.

Stretch and h2whhhoa

Workout of the Day February 6, 2012

Warm up as normal

Part 1

2 Rounds
2-10 pull ups
10 Squats
10 Sit ups
10 push ups
10 Back Ext

Part 2

15 Minutes
Bike, run, row, or step
1 minute at 90%
1 minute at 50%

Part 3

21-15-9
Deadlift
Burpee
Use a barbell or dumbbells. Pick a weight you can complete all the reps. Try 95-135# for barbell or 30-55# dumbbells

Stretch after. Have different start places to accommodate the number of people. Eg, some start on part 3 and some start on part 2.