Workout of the Day March 31, 2013

Warm up good. Include butts, knees, bears, inch worm. Do couch stretch after part 1.

Part 1

3 Rounds
10 Pull ups
7 Push ups
15 sit ups
15 Squats
10 Back Ext

Part 2
Squat
5-3-3-1-1-1

Part 3

Sled Drag
30 Burpees
Farmers Carry
Sled Drag
20 Burpees
Farmers Carry
Sled Drag
10 Burpees
Farmers Carry

Place 2 cones 15 Meters apart. Sled Drag is a there and back. Make the sled heavy, at least 4 plates. Farmers carry, 2 there and backs from cone to cone. Use heavy dumbells. Scale any part as needed.

Yay water.

Workout of the Day March 28, 2013

Step, 1 do sheet. Warm up, include bears, crabs and inch worm.

Part 1
3 Rounds
10 push ups
7 sit ups
15 squats
10 back ext

Part 2

5 Rounds

Max effort pull ups (or ring rows)
Max effort bench press

Pick a weight for the bench and stick to it each round, weight should be in the range to get 7-15 reps.

Part 3 (if time permits)

Tabata sit ups

This is 8 rounds of 20 on 10 off.

Stretch shoulders big time

Workout of the Day, March 23 2013

Warm up good. Head to toe. Include knees, butts, bears.

Part 1

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

Part  2
Back Squat
 3-3-3-3-3

Remember, chest up, weight on heels, knees pushed out

Part 3

3 Rounds
1 Min Kettlebell Swings
1 Min shuttle sprint 10M
1 min rest

Stretch bums, water

Workout of the Day - March 12, 2013

Warm up good. Joint mobility head to toe.  Buttkickers, high knees, bear crawl, inch worm with a pushup

Part 1

3 rounds:

10 pullups
10 pushups
10 situps
10 squats
10 back extensions

 

Part 2

 

2 minutes - Group sled drag - put 3 to 4 plates on. Space out 2 cones 10 metres apart.  There and back as many times as possible AS A GROUP. 

No rest

run or bike or row

1 minute

12 push presses

20 walking lunge

run/bike/row 2 minutes

9 push presses

40 walking lunges

run/bike/row 3 minutes

6 push presses

60 walking lunges

Stretch ass.  Drink water. Eat pickles.

Workout of the Day March 7, 2013

Warm up good. 5 min cardio, bears, crabs. Make sure shoulders are good to go.

Part 1

3 rounds:

10 pullups
10 pushups
10 situps
10 squats
10 back extensions

Part 2

Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Work to a heavy single shoulder press, your triple push press will likely be the same weight as your single shoulder press.

Part 3

Tabata Sit ups or hollow rocks (banana rock hold)

Stretch shoulders and water.