Workout of the Day December 1, 2012

Warm up good. Bears, crabs, spidermans. Head to toe. Yaaaa

Part 1

3 Rounds
5 Pull ups
10 Push ups
5 Sit ups
10 Squats
10 Back Ext

Part 2

Shoulder Press
3-3-3-3-3

Warm up light, just a bar. Work up to a challenging weight and start in. Tight bellys and straight legs.

Part 3

Dips
8-8-8

Part 4

Weighted Pull ups
1-1-1-1-1-1

Put a dumbell between your knees or ankles and pull up. Maybe even fashion something out of your webbing. Anyway, if your working on getting pulls, do 3 sets of 10 ring rows.

Tabata Core (if time permits)
20 on 10 off

Stretch and water, focus on shoulder.

Workout of the Day November 28, 2012

Warm up with bears, butts, knees, crabs and scorpions. Follow up with head to toe joint mobility. Consider couch after round 1.


Part 1

3 Rounds
10 pull ups
15 push ups
15 squats
10 Back Ext

Part 2

Back Squat
5-5-5-5-5

Ensure perfect form; chest up, knees out and weight on your heels. Watch each other and ensure your partners maintain form. Take care of each other. Weight used should be at the point where the 5th rep is difficult.

Part 3

Deadlift

3-3-3-3-3

Keep the weight here non maximal, these should not be easy, but not to the point where there is any break in your form. Focus here is to do these right, remember weight back on the heels and keep a tall chest.

Part 4

Tabata Core

8 Rounds
20 on 10 off
Pick one movement and stick to it for the whole round

Stretch and water. Remember, your mo gives you power!

Workout of the Day November 23, 2012

Warm up, no cardio. Bunny hops, butt, knees, bears, crabs and head to toe joint mobility. Move through this quickly, you should be warm after, maybe even a little sweaty.

Part 1

3 Rounds
10 pull ups
7 Push ups
15 Squats
10 Back Ext

Part 2

Couch Stretch 2 min a side

Part 3

This is a partner workout.

1) Run .7 miles or bike 2.1 miles + 100 sit ups. 2 people can be working at once

2) 50 Burpees while the other holds a plank

3) 50 push jerks the other holds still in the bottom of a squat

4) 80 Kettlebell swings while the other hangs from a pull up bar

The only reps that count of the movement is when the partner who is doing the hold is in the hold position. If they need a break and fall, say on the plank, the partner doing the burpees should stop. You may switch up which partner is doing what in any round.

Although there is only a single bullet fired, they still work in a team towards a common goal.

Workout of the Day November 20, 2012

Warm up good. Follow up with head to toe joint mobility, butt kicks, high whatcamacallits and bear thingys. Do the couch job too.

Part 1


3 Rounds
10 pullups
15 push ups
15 sit ups
7 squats
10 back extensions

Part 2

Push Press
5-5-5-5-5

Use a barbell. Stay upright in the chest. When dipping for the push part, keep weight on you heels and push your knees out. Keep a good pace through this, ensure enough time for part 3.

Part 3

12 Minutes
2 Stair runs with sandbag
35 Situps
20 Jump Squats

Stairs, run to the top of the stairs at the hall you are at, at 87, go into the hose tower. Use the hand rail, and only one stair at a time on the way down. Do this twice per round. A jump squat is like a squat, just jump at the top. Make the sandbag heavy.

Stretch and water are good things. Thank Wes for today's workout.

Workout of the day November 15, 2012

Warm up with 5 min cardio. Follow up with butt kickers, high knees, bear crawls at a minimum. Do head to toe joint mobility. Guys going to CFD tomorrow, do part 1 and 2, but be conservative with part 2 and 3.

Part 1

10 pullups
5 push ups
15 sit ups
15 squats
10 back extensions

Part 2

Deadlift
5-5-3-3-1-1

Remember, tall chests on this movement and drive those heels into the floor. Don;t look like a dog taking a crap in the woods. Keep form perfect. If you are concerned with your familiarity of this lift either keep it lighter or substitute a bench press.

Part 3

Burpees on the Minute

With a continuously running clock, do 1 burpee the first minute, 2 the second minute....
Go as long as you are able to make the number of burpees in that minute.

Leave enough time to stretch. Drink water.

Workout of the Day November 12, 2012

Warm up good. Include 5 min cardio, joint mobility and butt kickers, high knees, bear crawls and bunny hops. Do couch stretch after part 1.

Part 1

3 Rounds
10 pull ups
10 push ups
15 sit ups
15 squats
10 Back Ext

Part 2

Back  Squat

3-3-3-3-3

Remember weight on back of foot, knees out and chest up. Go for form, if form stays good, try increasing the weight,

Part 3

8 min

100 Jump Ropes
15 Push ups
16 Walking Lunge

Stretch and water. Yaaaaaaaaa!!!!!!!!!!!

Workout of the Day November 4, 2012

Warm up good. 5 min light cardio. Butt kickers, high knees, bear crawls, crab crawls. Do the couch stretch for 2 min per leg.

Part 1

10 Pull ups
5 Push ups
15 squats
10 back ext

Part 2

20 min

10 Burpees
15 Kettlebell swings
20 sit ups

Substitute push ups for burpees if needed. Remember to keep your chest up and heels glued to the floor in the kettlebell swings.

Stretch and water.