Workout of the Day June 27, 2013

Warm up decently. Butt kickers, high knees, bear crawls and head to toe. This a longie, but a goodie. And yes, there is only the one part.

Part Only

Run 8 times around 87 and 89, 12 times around 88
5 Minutes of:
5 pull ups or body rows
10 push ups
15 squats
Run 4 times around 87 and 89, 6 times around 88
5 Minutes of the above
Run 2 times around 87 and 89, 3 times around 88
5 minutes of the above
Run 1 times around 87 and 89, 1 times around 88
5 minutes of the above

Workout of the Day June 24, 2013

Warm up
Jump rope for 4-5 min

Follow up with bears, butts and knees

Part 1

3 Rounds
10 Pull ups
15 push ups
15 sit ups
15 squats
10 Back ext

Part 2

Push Press
2-2-2-2-2
Remember on the dip and drive up keep th eweight on your heels and force those knees out

Part 3

21-15-9
Kettlebell Swings
Step ups or jump up step downs

Workout of the Day June 19, 2013

Part 1
8 push ups
10 sit ups
15 squats
10 back ext


Part 2

Back Squat
5-5-3-3-2-2

Part 3

2 Minutes
2 Pull up/ 2 Dips

then

6 minutes
100 jump ropes
15 Burpees

then

2 minutes
2 pull ups/ 2 dips

Consider stagger starting part 3

June 16 WOD

Part 1
3 rounds of
10 push ups
10 sit ups
10 squats
10 back extensions

Part 2
3-3-3-3-3 push press

Part 3
3 rounds of
2 laps around building (3 of 88)
21 kettlebell swings
10 pull ups

Part 1
10 pull ups
10 sit ups
10 back ext
10 squats

Part 2
Deadlifts
3x3x3x3x3

Part 3
20 min of
2 laps aroubd building 3 for 88 (400m)
25 push ups

June 8 WOD

Hey folks been awhile since we've used the blog to post. I think Dylan just gets frustrated with technology and breaks it with his massive muscles.

Part 1
3 rounds
10 Pull ups
10 squats
10 Back extensions

Part 2
20 minutes of
1 their and back of the the bay (so run from one end and then back)
2 push ups
1 sit up/hanging knee raise/knee to elbow/toe to bar

Add 2 push ups and 1 sit up each round for example you will do the above then on round 2 you will do 1 their and back, 4 push ups, 2 sit ups, then you will do 1 their and back, 6 push ups, 3 sit ups.

If you want after, bridges 3 times max effort

Also remember zombies are a lot faster so run like these ones are chasing you!
World War Z