Workout of the Day July 31, 2012

Warm up, get a little sweaty and go through joint mobility, include bear crawls and front to back and side to side leg swings.

Part 1

3 Rounds

10 pull ups

10 back ext

10 squats

Part 2

Push Press

2-2-2-2-2

Remember, warm up with a lighter weight, get used to the lift, then go heavier.

Part 3

4 Rounds

30 sit ups

Max effort push ups

Rest as needed between rounds, but go straight from the sit ups into the push ups

Stretch shoulders a lot after. Water is your friend

Workout of the Day July 23, 2012

Warm up and get sweaty. Include bear crawl, butt kickers, high knees, and head to toe joint mobility.

Part 1

10 pull ups
10 push ups
10 sit ups
10 squats
10 back ext

Part 2

Sled drag 7 attempts

Put 2 cones 20 meters apart. You have 10 seconds to drag the sled the 20 meters. Keep adding weight each round. Try to get it as heavy as possible but stay under the 10 seconds. Rest as much as needed between attempts.

Part 3

10-9-8-7-6-5-4-3-2-1 Deadlifts
2-4-6-8-10-12-14-16-18-20 Wall balls

Choose a deadlift weight which is on the lighter side. If you know how much you can lift for a heavy single, do 50% of that weight.

Stretch and water are good ideas. I''m not sure how long part 3 will take, so move with purpose and get it all done.

Workout of the Day July 18, 2012

Warm up good.Start off with joint mobility after a 5 min sweat session. Follow up with: Bear crawls, butt kickers, high knees and scorpions on belly and back.

Part 1

3 Rounds
10 Pullups
12 push ups
12 sit ups
12 squats
12 back ext

Part 2

This is a Partner workout. Read directions below. This may take longer than you think.

400 Jump ropes
100 Push Press
50 Tire Flips
Farmers Carry (see below)

This is a partner workout. Only one partner may work at once. For the tire flips, flip it back and forth to each other, remember to keep your chest up, avoid rounding your lower back and lean into the tire when flipping it.

Push press, remember you can use you legs and hips in a dip to help get the weight overhead. Choose a weight that will challenge you, try it with a barbell.

Farmers Carry, choose heavy dumbells. 87 and 89 2 laps, 88 3 laps around the building. Only one partner carries the weight at a time.

The reps listed are for both partners total reps. You can partition the reps however you like. or example you can each do 5 sets of 10 in the push press.

Stretch lower back and shoulders after.

Worokout of the day, July 15 2012

Warm up as normal. Be sweaty. Do joint mobility. Include butt kicks, high knees, bear crawls and scorpions. Call 87 with any questions. There is a lot of work here so move through quickly, remember the 5 min rest between 2 and 3.

Part 1
2 rounds
10 pulls
5 Push ups
10 Sits
10 Squats
10 Back ext

Part 2
12 min
Every minute on the minute complete:
2 Deadlifts
5 Burpees

Warm up the deads and get to a weight that works. 2 Guys can share a bar and one can start on the 30 seconds. Try to finish the lift and burpees in 20-30 seconds.

Rest 5

 Part 3
3 Rounds

Run
10 Box Jumps
Run
10 Wall Balls

Runs: 87 and 89 1 lap, 88 2 laps. This is a sprint!

Workout of the Day July 2, 2012

Warm up good. Joint mobility.

Part 1

3 Rounds
10 Pullups
10 push ups
10 Sit ups
10 Squats
10 Back Ext

Part 2

3 Rounds
10 Deadlifts 95-155#
10 Manmakers
Run

For the run, 87 and 89 twice around the bldg, 88 three times. For the manmakers, choose dumbells of a weight which will challenge you.

TB

Part 1 as above

Part 2

3 Rounds
10 sandbag ground to shoulder
10 burpees
Run