Workout of the Day July 29, 2013

Warm up good, butts, high knees, bears, walking lunges, twerking (youtube it).

Part 1
3 rounds

10 pull ups
10 pushups
15 squats
10 sit ups
10 Back extensions

Part 2

Run 4 times at 87 89, 6 at 88
15 Hanging knee raises or toes to bar
20 Ketttlebell swings
Run 2 times at 87 89, 3 at 88
20 Hanging knee raises or toes to bar
25 Kettlebell swings
Run 1 time around all halls
25 Hanging knee raises or toes to bar
30 Kettlebell swings

Stretch and water

Workout of the Day July 26, 2013

Warm up good, butts, high knees, bears, walking lunges, twerking (youtube it).

Part 1
3 rounds

10 pull ups
10 pushups
15 squats
10 sit ups
10 Back extensions


Part 2
Back Squat


10-8-8-8


Warm up with lighter weight, gauge how much to put on the bar to make all the reps in each round.


Part 3


5 rounds


Run

Rest 3 min, rest 2 min, rest 1 min, rest 30 seconds as you make your way through the rounds. Run hard.


87 and 89 2 times around, 88 3 times.

Workout of the Day July 21, 2013

Warm up good, butts, high knees, bears, walking lunges.

Part 1
3 rounds

10 pull ups
10 pushups
15 squats
10 sit ups
10 Back extensions

Part 2
Partner workout

5 Rounds

Sandbag Run with burpees
Sled Drag
Rest 2 min

Partner 1 runs, 1 lap around 87 and 89 2 around 88, while carrying a sandbag, doing 10 burpees at the halfway point. Partner 2 does a sled drag 20 meters there and back till partner 1 finishes. Then you switch and do the other movement. Once you are done after switching movements, that is one round. Rest the 2 minutes before doing the next round.

Workout of the Day July 18, 2013

Warm up good. Head to toe. Start off with 5 min of a light bike, run or row.

Part 1
3 rounds

10 pull ups
15 pushups
15 squats
10 Back extensions

Part 2

Run
200 Jump Ropes
Run
50 Sit ups
Run
40 Back Extensions
Run
30 Wall Balls
Run
20 Hanging Knee Raise
Run
10 Pull ups
 Run

For the run, 1 lap around 87 and 89, 2 around 88. Hanging knee raise, hang off a pull up bar with straight arms and bring your knees up.

Stretch and water. Focus stretching on calves, back and legs.

Workout of the Day July 13, 2013

Warm up good, butts, high knees, bears, walking lunges.

Part 1
3 rounds

10 pull ups
15 pushups
15 squats
10 sit ups
10 Back extensions

Part 2

Back Squat
3-3-3-3-3-3-3-3-3-3

That's 10 sets of 3 reps. This is hard, be smart and choose appropriate weight. Keep form tight (chest up, tight middle and knees out).

 Part 3

2 Way Tabata

Push ups
Sit Ups

Do 8 Rounds of 20 on 10 off of Push ups. Them do 8 rounds of 20 on 10 off of sit ups.

Workout of the Day July 10, 2013

Warm up good, butts, high knees, bears, walking lunges.

Part 1
3 rounds

10 pull ups
15 pushups
15 squats
10 sit ups
10 Back extensions

Part 2
6 Rounds

Run
10 Burpees as fast as possible

Rest 1:1 between rounds

For the run, 87 and 89 2 times around. 88, 3 times around. Rest at a 1:1 work, rest ratio. So if round one takes you 2 minutes, rest 2 minutes before starting round 2. Savy?

Part 3
2 max effort prone planks. Rest as needed between attempts.

Workout of the Day July 5, 2013

Warm up good. Butts, knees, bears, crabs. Follow up with head to toe. Do couch after part 1.

Part 1

3 Rounds
10 pull ups
 5 push ups
10 sit ups
15 squats
10 back ext

Part 2

Back Squat
4-4-4-4-4-4-4-4

These are challenging, so be smart with the weight selection.

Part 3

3 Rounds

15 Meter there and back sled drag 3 plates
20 Burpees
15 Meter there and back sled drag 3 plates
30 Ground to overhead with a dumbell alternating hands each rep

Workout of the Day July 2, 2013

Warm up good. Ensure your shoulders are ready for the work. Butts, knees, bears, crabs, inch. Follow up with head to toe.

Part 1

3 Rounds
10 pull ups
7 push ups
10 sit ups
15 squats
10 back ext

Part 2

Bench Press
5-5-5-5-5

Part 3

5 Rounds
30 Second Row
30 Seconds Rest
30 Second  Kettle Bell Swings
30 Seconds Rest
30 Seconds of hand release push ups
30 Seconds rest
30 Seconds sled drag
30 Seconds rest

For the kettlebell, choose one that is slightly heavier than you would normally take. Hand release push up is where you lower your chest to the floor and pick your hands up off the floor slightly. Sled drag, 3-4 plates and 2 cones 20M apart.

Remember, part 3 alone is 20 minutes, so plan accordingly.

Stretch. Ya