Workout of the Day December 31, 2014

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

Front Squat
4-4-4-4-4

Keep this lighter and move the weight up as you get comfortable With the front squat. Remember to keep your elbows pointed to the roof as you go down. Watch the video below.

Part 3

5 Rounds
Row 500M
 Rest as needed between.

Sub running 0.25 mi or .75 mi bike. Rest as needed. Remember that many people can share 1 rower as you will be resting.

Workout of the Day December 28, 2014

Warm ups real good. Do head to toe and dynamic work.

Bike, row, run 5 min, do good head to toe.

Part 1

3 Rounds
 5 push ups
7 squats

10 Back ext

“12 DAYS OF CHRISTMAS”

1 Run
2 Goblet Squat
3 Kettlebell Push Press
4 Walking Lunge Steps holding a Kettlebell
5 Kettlebell Swings
6 Pullups
7 Knee to Elbow or hanging knee raises (sub sit ups prn)
8 Burpees
9 Step ups
10 Push ups
11 Sit ups
12 Jumping Squats

This workout is done just like the song….Round 1 = 1 Run, Round 2 = 2 Gob Squats and 1 Run, Round 3 = 3 Kettlebell Push press, 2 goblet squats, and 1 run  ….etc. Go until all 12 rounds are complete.

For the Run: 0.12 mi on the treadill or 1 time around 87 and 89 or 2 times around 88. Bike or row at a decent effort or 60 seconds as a sub for running.

This is a long workout! Be smart.

Workout of the Day December 23, 2014

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

Part 2

50 Kettle Bell Swings
40 Step ups
30 Wall Balls
20 Pull ups
10 Walkling Lunge steps
5 Man Makers
10 Walkling Lunge steps
20 Pull ups
30 Wall Balls
40  Step ups
50 Kettlebell Swings

Workout of the Day December 20, 2014

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

Pick a cardio tool (rower, bike, treadmill)

2 min warm up pace
26 min 30 seconds hard 30 seconds light
2 min cool down

Here, in my opinion is the triage of easier to harder movements. Bike, run then rower. You should push the pace during the 30 seconds of hard then go easier for the 30 seconds of light. If you are on the bike, turn the resistance up a bit for the 30 seconds of hard, then lower the resistance for the 30 seconds of light. Also slow the cadence for the light portions. On the rower, push the pace during the hard, you may want to turn the resistance down on the rower or slow the rate of your pulls or rest with no rowing. The same could be said for the treadmill. The bike is a good challenge.

Part 3

3 sets
30 seconds prone plank, then 30 seconds on each side for a side plank.

Rest as needed between sets. You won't put any extra anatomy on the floor when moving between prone and the side planks.

Workout of the day December 15, 2014

Warm up good. Butts, high knees, bears, crabs.

Part 1

10 push ups
10 situps
10 squats
10 back ext


Part 2


Push Press
2-2-2-2-2


Remember to warm the movement up well and do sets, building up in weight, till you get into your working sets. Ust the legs to help drive the weight up.


Part 3


Bench Press


10-10-10


Moderate load, the bar shouldn't be moving up slow in any set


Part 4


Death by pull ups
do 1 pull up the 1st min, 2 the 2nd, 3 the 3rd... Continue on as many minutes as you are able. The pullups can be broken into as many sets as needed to achieve the number for that minute.

Workout of the Day December 12, 2014

Warm up good. Butts, high knees, bears, crabs.

Part 1

 2 Rounds

10 squats
10 back ext

Part 2

10 Pull ups
20 dips
30 Burpees
40 Kettlebell Swings
50 Step ups holding a kettlebell
60 push ups
70 Walking Lunge Steps
80 Sit ups
90 Second Plank Hold (accumulate over as many sets as needed)
100 Jump Ropes

To scale this back, cut the reps to half.

Workout of the Day December 7, 2014

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

 Part 2

Shoulder Press
3 @ 70%
3@ 80%
3+ @ 90 %


Part 3

3 Rounds
1 min per station
Wall Balls
Kettlebell Swings
Step ups
Push Press (45-75# barbell)
Rest


Do 1 min at each station before resting for the 1 min. Make transitions quick between movements, the clock doesn't stop.

Workout of the Day December 4, 2014

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

Back Squat
3 @ 70%
3@ 80%
3+ @ 90 %

Part 3

12 Kettlebell Swings
20 sit ups
2 Calorie row, bike or run
12 Kettlebell Swings
20 sit ups
4  Calorie row, bike or run
12 Kettlebell Swings
20 sit ups
6  Calorie row, bike or run

Keep adding 2 calories till you get to 20 doing the 12 kettlebells and 20 sit ups in between.

This is a longer workout out, like 20-30 min. Move through all the work with purpose.

Woorkout of the Day November 29, 2014

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

Shoulder Press
 5@ 65%
5@ 75%
5+ @ 85%

Part 3

6 min
10 Hanging knee raises
20 Kettlebell Swings
30 Jump ropes

Rest 4 min

6 Min
Dumbell Burpee Box step overs

You can do the step overs over anything, including benches.

Workout of the Day November 26, 2014

If you have been following the strength program over that last while, we are re doing the same cycle for a second time. So if you have been following (all 3 of you, if that judging by the hit counter), for this next cycle add 10-20 lbs onto you squat max number and 5-10 on the shoulder press. If you are just starting this, now is a good time because it is a fresh cycle.


Remember, the + set means do as many reps as you can at that weight.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 Pull ups
10 situps
10 squats
10 back ext

***Couch Stretch***

Part 2

Back Squat
5@ 65%
5@ 75%
5+ @ 85%

Part 3

15 Minutes
Alternating Movements each minute
40 Skip ropes
20 Push ups
15 Wall Balls

So in min 1 do the jump ropes, rest as much time as is left in the minute. In minute 2 do the 20 push ups, rest as much time as you have left. In the 3rd min do 15 wall balls and rest the rest of the minute. Continue through till the end of the 14th min.

Workout of the Day November 21, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages. Remember on the + set, do as many reps at that weight as you are able.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 Pull ups
7 push ups
10 back ext

Part 2

Shoulder Press
40%x5
50%x5
60%x5

Part 3

In 12 minutes
15 Sit ups
15 Push ups
15  Sit ups
15 Squats

Workout of the Day, November 13

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages. Remember on the + set, do as many reps at that weight as you are able.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds
5 Burpees
10 back ext

Part 2

Shoulder Press
75%x5
85%x3
95%x1+

Remember to warm up thoroughly with the shoulder press at lighter weights before getting into your working sets.

Part 3
15 Pull ups
100 Push ups
15 Pull ups
100 Sit ups
15 Pull ups
100 Squats

Keep the sets to a manageable size and keep the rest short. Scale back the numbers as needed, but remember this should be challenging.

Workout of the Day November 10, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages. Remember on the + set, do as many reps at that weight as you are able.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

***Couch Stretch***

Part 2

Back Squat
75%x5
85%x3
95%x1+

Part 3

5 Rounds
In 2:30 min
5 Burpees
Row 250M
Wall Balls till the time is up
Rest 1 min Between Rounds

Workout of the Day November 5, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted last week, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds



7 Push ups
10 squats
10 back ext

Part 2

Shoulder Press

70%x3
80%x3
90%x3+

Remember in the + set, do as many reps as possible, you may get many more than the 3 reps.

Part 3

 Run
25 Pull ups
Run
50 Push ups
Run
50 Squats
Run
50 Sit ups

For the run, do 2 laps at 87 and 89, 3 at 88. Or do 0.25 mi on the treadmill. Sub 0.75 mi bike for the run.

Workout of the Day November 2, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted last week, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

***couch Stretch***

Part 2

Back Squat

70%x3
80%x3
90%x3+

Remember in the + set, do as many reps as possible, you may get many more than the 3 reps.

Part 3

 Every minute for 20 minutes
alternating exercises
2 manmakers
15 wallballs

so in the first minute complete 2 manmakers and rest the remainder of the time in the minute. In the second minute complete 15 wallballs and rest the remainder of the time. Continue this rep scheme alternating between exercises for the 20 min (10 sets of each movement)

Woorkout of the Day October 28, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted last week, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

Shoulder Press

65%x 5 reps
75%x 5 reps
85%x 5+ reps
(the + means make as many reps as possible, but aim for a minimum of 5, you may make much more)

Part 3

100 Jump Ropes
50 Walking Lunges
25 dips
1200 M row or 0.75 mi run
25 Wall balls
50 Push ups
100 Jump ropes

Workout of the Day October 25, 2014

Soooo, I missed a few weeks. I wasn't sure anyone wanted it then I figured, f it, it's going up and there you go. So, it's a good thing I had just started into this strength component.

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted last week, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages.

Part 1

3 Rounds

10 situps
10 squats
10 back ext

***couch stretch before part 2***

Part 2

Back Squat
65%x 5 reps
75%x 5 reps
85%x 5+ reps
(the + means make as many reps as possible, but aim for a minimum of 5, you may make much more)

Part 3

12 min
30 push ups
20 kettlebell swings
10 pullups

Workout of the Day September 23, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted last week, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages.

Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

Back Squat
65%x 5 reps
75%x 5 reps
85%x 5+ reps
(the + means make as many reps as possible, but aim for a minimum of 5, you may make much more)

Part 3

Tabata workout
8 round of each movement
20 on 10 off
Kettlebell swings
Squats
Sit ups

Do all 8 rounds of 20 on 10 off of one movement before moving on to the next

Workout of the Day September 18, 2014

We are starting a strength cycle focusing on squatting and shoulder press. This week we will max out both lifts. Focus on form for the lifts and don't push outside your comfort zone too much. Ensure your form stays tight. Record your results as you will need those numbers. Warm up good today.

Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

Find Max single rep
Shoulder Press

Remember, these are strict shoulder presses, so don't use your legs at all.

Part 3

Run
40 Squats
Run
40 Kettlebell Swings
Run
40 Wall Balls

For the runs, 2 times around 87 and 89, 3 times around 88. Sub a 0.25mi treadmill run. I'd prefer to see runs happen, but sub a bike for 2 min or 0.75mi if you have a bike that measures distance.

Alt Wod

Same as above.

Workout of the day September 15, 2014

We are starting a strength cycle focusing on squatting and shoulder press. This week we will max out both lifts. Focus on form for the lifts and don't push outside your comfort zone too much. Record your results as you will need those numbers. Warm up good today.

Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

*** couch stretch ***

Part 2

Back Squat
Find max single rep

Part 3

3 rounds

100 jump ropes
30 wall balls
20 pull ups
10 dips

Workout of the Day September 10, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

4 Rounds

Row 500M
20 Kettlebell Swings
Rest

Rest 1:1 between rounds, so if it takes you 4 min to complete, rest for 4 min. Sub a 0.25 mi or bike 0.75 mi bike.

Alt Wod

Same as above

Workout of the Day September 7, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

6 push ups
10 situps
10 squats
10 back ext

Part 2

15 pullups
30 Dips
50 Calorie row, bike, or run
200 Jump ropes
50 Calorie row, bike, or run
30 dips
15 Pull ups

Sub pushups for dips as needed.

Alt Wod

Part 1

3 Rounds

10 situps
10 squats
10 back ext

 Part 2

15 Ring Rows
30 Push ups
2 min bike
1 min jump rope
2 min bike
30 push ups
15 Ring Rows

Workout of the Day September 2, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 situps
10 squats
10 back ext

Part 2

Bench Press
5-5-5-5-5

Ensure your first working set is challenging enough.

Part 3

5 Rounds
Run Max effort Pushups
 Rest 1:1 between rounds

Run is 2 times around 87 and 89, 3 around 88 or 0.25 mi on the treadmill.

Alt wod

Same as above but sub a 2 min bike sprint or row sprint

Workout of the Day August 30, 2014

Sooooo...

I have a feeling no one did this workout from a couple shifts ago. So I'm going to re post it because it looks fun. If you did it give me a shout and I can get you something else.

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

5 push ups
10 situps
8 squats
10 back ext

Part 2

2 Rounds
Run
10 Manmakers
15 pull ups
15 dips
20 Kettlebell swings
20 Goblet squats

For the run: 4 times around 87 and 89, 6 times around 88, or 0.5 mi on the treadmill.

 Alt Wod

Part 1

3 Rounds

 5 push ups
10 situps
7 squats
10 back ext

Part 2

2 Rounds

Run or Bike for 3 min
10 Pullups
10 Dips
15 Push ups
15 Kettle Bell Swings
15 Goblet squats

Scale back the goblet squats to air squats as needed. If it seems to be too much, cut out the Kettlebell swings.

Workout of the Day August 25, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

*** Couch stretch ***

Part 2

Back Squat
5-5-3-3-3

Part 2

6 Rounds
Sled Drag 25M there and back
8 Burpees as fast as possible

Rest 1:1 In between  rounds, so if it takes you 90 sec to complete, rest 90 sec.

Stretch, actually stretch.

Alt wod

same as above, scale the weight back for the drag as needed.

Workout of the Day August 22, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

5 push ups
10 situps
8 squats
10 back ext

Part 2

2 Rounds
Run
10 Manmakers
15 pull ups
15 dips
20 Kettlebell swings
20 Goblet squats

For the run: 4 times around 87 and 89, 6 times around 88, or 0.5 mi on the treadmill.

Alt Wod

Part 1

3 Rounds

 5 push ups
10 situps
7 squats
10 back ext

Part 2

2 Rounds

Run or Bike for 3 min
10 Pullups
10 Dips
15 Push ups
15 Kettle Bell Swings
15 Goblet squats

Scale back the goblet squats to air squats as needed. If it seems to be too much, cut out the Kettlebell swings.

Workout of the Day August 14, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

*** Couch Stretch ***

Part 2

Back Squat
5-5-3-3-1-1

 Part 3

Light run, row or bike for 15 min

Follow up with stretching

This is a great workout to do before our spartan racers hit the course on Saturday. Good hormones will be released with the heavy back squats Good luck to the runners, and have fun.

Alt Wod
As above

Workout of the Day August 9, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

Part 2

3 Rounds
Run
21 kettlebell swings
12 Pull ups

Runs are 2 times around 87 and89 and 3 times around 88. Or 0.25 on the treadmill

Part 3

3 Sets
1 min plank

Alt Wod

Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2
Bike 2 min
12 Kettlebell swings
15 Step ups

Part 3

3 sets
1 min plank

Workout of the Day August 6, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 squats
10 back ext

Part 2
5 Rounds
Alternating every minute
10 Pullups
10 Push Press
20 Calorie Row

So, for this, start the first minute and complete 10 pull up. Once you complete the 10 pull ups rest the rest of the minute, so if it takes 20 seconds you are resting 40. The next minute do the 10 push press, try a barbell with this if you could. The next minute do a 20 calorie row. There is no rest between the rounds, do the work work quickly to get a longer rest period.

Part 3

Tabata core
8 Rounds
20 on 10 off

I want you guys to try a hollow rock hold for this, if that's not gonna work, do sit ups. You can make this easier by bending the knees and bringing your hands down to your sides. Try to have no gap between the floor and the lower back






Alt wod

Part 1

3 Rounds

10 Pull ups
10 situps
5 squats
10 back ext

Part 2
5 Rounds
Alternating Movements each min
10 Push ups
10 Squat
30 Second sprint on the bike

Complete the work in each min. Rest till the next min once the work is done.

Stretch and water. Yaaaaaaa

Workout of the Day August 1, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
7 squats
10 back ext

Part 2

10 Rounds
10 wall balls
30 Jump ropes

Rest 1:1

Remember to do a full squat when doing wall balls. Use the legs and hips to move powwerfully. It's all in the hips. If it takes you 2 min to complete, you rest 2 min.

Alt Wod



Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

Kettlebell Breathing Ladder
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Use 1 breath per rep as a rest period. So if you complete 6 reps, put the bell down and takes 6 breaths are your rest period, then on 7 do 7 breaths etc.

Part 3

4 Rounds
12 Push press
24 step ups

Workout of the Day July 29, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready. Actually warm up good, including a light jog for a couple minutes.

Make sure shoulders, calves and legs are ready.

Part 1

Run
**then**
12 Rounds
5 Pullups
10 Push ups
15 Squat
**then**
Run

For the run: 87 and 89 8 laps, 88 12 laps. Or 1 mi on the treadmill.
Sub biking for 10 min instead of running. Also scale back the number of rounds of the pull ups and stuff as needed.

Alt Wod

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Bike
3 min warm up pace
24 min of:
30 sec hard then 30 sec easy
3 min cool down pace

Stretch and water. Yaaaa
I like pickles... In a jar

Workout of the Day July 24, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

7 push ups
10 situps
10 squats
10 back ext

Part 2

Run
12 Push Press (use a barbell or dumbells)
12 Pullups
12 Dips
9 Push press
9 Pullups
9 Dips
6 Push Press
6 Pull ups
6 Dips
Run

The runs: 4 times around 87 and 89, 6 times around 88. Or, 0.5mi on the treadmill. Sub a 5 min bike for the runs if needed.
Remember to keep your belly and back tight in the push press, keeping the weight off your toes in the dip and drive.  For the dips, if you can't do dips hanging, do them with feet on the floor and hands on a bench.

Alt Wod

Is the same as the above wod.

Workout of the Day July 21, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
6 push ups
10 situps
10 squats
10 back ext

Part 2

5 Rounds
Run
20 Burpees
Rest 1:1

For the run, run 2 times around 87and 89, or 3 times around 88. Rest as long as it takes you to complete the runs and burpees. Scale back burpees if needed.

Alt Wod

Part 1

3 Rounds

10 Pull ups
6 push ups
10 situps
10 squats
10 back ext

Part 2

5 Rounds
2 min bike, run or row
1 min burpees
3 min rest

The clock is constantly running, it doesn't stop between movements.

Stretch and water. And butt clenches.....
Don't forget the butt clenches

Workout of the day July 16, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 situps
10 squats
10 back ext

Part 2

10 Rounds
Sled drag 25M there and back (50M total)
8 Dumbell ground to overhead
8 Plyo Push ups (plates outside hands, pushup, hands land on plate, step hands back down)
Rest 1:1
Rest as long as it takes to complete



Alt WOD


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext


Part 2


Back Squat
5-5-5-5-5


Part 3


5 Rounds

Row 250M
15 Wall Balls
Rest 1:1

Workout of the Day July 8, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

Run
21 Dumbell Thrusters
Run
15 Dumbell Thrusters
Run
9 Dumbell Thrusters

For the runs, run 2 times around 87 and 89 or 3 times around 88. A treadmill can be used and run 0.25 mi. A 2 min bike sprint can be subsisted. See vid below for the dumbell thruster. Remember to squat all the way.



Part 3

Tabata sit ups
20 on 10 off

Alt Wod

Same as above, but part 2 is different.

Part 2

Run bike or row
7 Rounds
1 min hard 1 min light

In any of the movements, just reduce the intensity, so slow down a tad.


Stretch and water

Workout of the Day July 5, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 situps
10 squats
10 back ext

*** couch stretch ***
 
Part 2

Partner workout (teams of 2)

100 Wallballs
100 Pullups
100 Push ups
100 Calorie Row

Partner up on this one. The 100 reps is a total for the team. The work can be broken up however the team sees fit. The total work does not need to be even, but should be balanced and close to the same, the only variance allowing for one athletes strengths. Ensure the rower is set to measure calories, and again switch on and off the rower.

Alt Wod

Same as above, but cut the reps to match your ability if needed.

Workout of the Day June 27, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

Part 2

5 Rounds

Max Effort Bench Press
Max Effort pullups

Rest as needed between sets and rounds. Choose weight wisely on the bench, and use a spotter.

Alt Wod

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

Part 2

4 Rounds
Bike 0.75, or run 0.25mi, or row 400m
Max Effort Pullups

You could also choose to run around the halls as well. 3x around 88 and 2x around 87 and 89

Workout of the Day June 22, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

Stairs
20 Kettlebell Swing
Stairs
20 Goblet Squats
Stairs
20 Walking Lunge With Kettlebell
Stairs
20 Burpees
Stairs
20 Walking Lunges with kettlebell
Stairs
20 Goblet Squat
Stairs
20 Kettlebell Swings
Stairs

For the Stairs: 87, 4 up and downs; 88 1 up and down; 89 1 up and down.
Do squats with no weight, as well as walking lunges to scale this workout back. Also ypou can scale back how far you go up the stairs.

Alt Wod

As above

Workout of the Day June 19, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

6 min
10 Push press (dumbell or barbell)
10 Step ups

3 min rest

6 min
row, bike or run

3 min rest

6 min
12 wall balls
8 dips

Alt Wod

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 situps
10 squats
10 back ext

Part 2

Bench Press
5-5-4-4-3-3
Add weight as you go through.

Part 3

4 Rounds
2 Min Sprint on the Bike
Max Effort Push ups
Rest 2 min

Workout of the Day June 14, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

5 Rounds

Sled Drag 25M there and back
10 Burpees as fast as possible

Rest is 2:1, so if it take you 1 min to complete you rest for 2

Part 3

Alternating Tabata (8 Rounds per movement)

Sit ups
Superman Hold

This work is 20 sec on 10 seconds off for 16 rounds, alternating between situps and Superman holds. So do 20 sec of sit ups, rest 10 sec, then go into 20 sec of superman. Repeat for a total of 16 rounds (8 per movement)

Alt WOD

same as above

Workout of the Day June 11, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

In 4 min
6 Alternating Dumbell Ground to overhead (see video below)
12 Walking Lunge steps holding the dumbell

Rest 4 Min

In 4 min
12 wall balls
80 Jump ropes

Rest 4 min

In 4 min
Row, Bike or Run as far as you can

Alternate hands 

Alt Wod

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2
Back Squat
 4-4-4-4-4
 Remember to warm up well through the early sets.

Part 3
Alternating Tabata
8 Rounds per movement 20 on 10 off
Sit ups
Superman Holds

So do 20 sec of sit ups, rest 10 sec then go to the supermans, rest, back to sit ups (I'm sure you get the picture). Do 8 rounds per movement, so 16 total. See video below for the supermans.

Part 4

Light bike to fill the hour if needed.

Workout of the Day June 6, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
5 situps
10 squats
10 back ext

Part 2

Shoulder Press
3-3-3-3-3

Part 3

30-20-10

Wall Balls
Hanging knee raises or sit ups
Step ups






Alt Wod

Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

Run, Bike or Row
3 min on
3 min rest
3 min on
2 min rest
3 min on
1 min rest
3 min on

Go hard in the 3 min, try to maintain the distance covered in each of the 3 minutes.

Stretch and water

Workout of the Day June 3, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

3 Rounds

Sled Drag
20 Kettlebell swings
100 Jump ropes
10 Goblet Squats

For the drag make it 25M there and back

Alt Wod

  Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
7 push ups
10 situps
10 squats
10 back ext

Part 2

Push Press
 5-5-5-5-5

Part 3
 4 Rounds

15 Push ups
20 Mountain Climbers
15 Kettlebell swings

Workout of the Day May 29, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
7 push ups
10 situps
10 squats
10 back ext

Part 2

3 Rounds
Row Bike or run 50 calories
15 elevated push ups
100 jump ropes

For the calories, do the cardio till the machine says you've done 50. For the elevated push ups, put your feet on a bench and push up.

Alt Wod

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

Back Squat

4-4-4-4-4

Part 3

Walking lunge carrying dumbells
6-6-6

do 6 total steps

Part 4

Bike
3 min light
9 min 30 hard 30 easy
3 min light bike

Workout of the Day May 26, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

*** couch stretch ***

Part 2

Pause Back Squats

4-4-4-4-4

Pause for 3 seconds in the bottom of the squat. You will have to go lighter. Remember, keep tension in your back and belly throughout the lift. Try it in the warm ups, if you are not comfortable with it, do a back squat without a pause.

Part 3

4 Rounds
1 min sled drag (heavyish)
1 Min farmers carry
1 min rest

This is a good workout to try on air. Partner up on this workout, one doing the drag one doing the carry. Walk and drag there and back 20 meters. 

Alt Wod

As above. Scale back the weight on all aspects as needed.

Stretch and water after all this work. Yaaaa

Workout of the Day May 25, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

*** couch stretch ***

Part 2

Bench Press
3-3-3-3

Part 3

5 Rounds
Run (see below), or bike 0.75 (or 2 min), or row 400M
15 Goblet Squat

For the run: 87 and 89 2 laps, 88 3 laps per round

Alt Wod

Same as above, but in part 3 do 3 rounds instead of 5.

Workout of the Day May 19, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 situps
10 squats
10 back ext

*** couch stretch ***

Part 2

Back Squat

5-5-3-3-1-1

Part 3

Run 0.25, or bike 2 min (0.75mi) or row 500m
Then:
5 rounds
5 dumbell push press
10 walking lunge steps with those dumbells in your hands
15 push ups
Then:
 Run 0.25, or bike 2 min (0.75mi) or row 500m

  There is no rest in between parts of this workout

Alt wod
Same as above

Workout of the Day May 5, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

*** couch stretch ***

Part 2

Back Squat
 5-5-5-5-5

Part 3

21-15-9-6-3

Dumbell Push Press
Goblet Squat
Burpee

Do 21 of each movement, then 15, then 9.....
Use a kettle bell for the goblet squat. Choose the appropriate weight for the dumbell push press.

Alt WOD

Part 1

3 Rounds
10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

 Part 2
Back Squat
5-5-5-5-5

Part 3

7 Rounds

In 2 min
Bike or row sprint for 60 seconds
7 Push ups
7 sit ups

In the 2 min, sprint for 60 seconds, and then with the remaining time perform 7 push ups and 7 sit ups then rest remaining time in the 2 min. Make the transition from bike to push ups quick! If you end up with less than 15 seconds rest, cut the number of push ups and sit ups to 5 of each.

Workout of the Day May 2, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
 6 push ups
10 situps
10 squats
10 back ext

Part 2

Shoulder Press
3-3-3-3-3

Part 3

Death by burpees

Do 1 burpee the first min, 2 the second, 3 the third. I am sure you get the idea. Continue for as many minutes as you are able.

Alt WOD


Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 situps
10 back ext

Part 2

15 min
5 ring rows (or pull ups)
10 push ups
15 squats

Ensure perfect form through all the movements. Don't sacrifice form for intensity. Work within your capacities, this one is a bit longer.
Stretcha and water

Workout of the Day April 27, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

Part 2

5 Rounds

45 seconds pull ups
15 seconds rest
45 seconds dips
15 seconds rest
45 seconds burpee step ups
15 seconds rest
45 seconds all out bike or row
15 seconds rest

Alt Wod

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 squats
10 back ext

***Couch Stretch***

Part 2

Back Squat

4-4-4-4-4

Keep the chest tall, knees driving out over the toes and weight on the heels. Choose weights which allow form to be kept and the barbell speed should be kept fast. No grinding out slow reps.

Part 3

Alternating Tabata

Push ups and sit ups

Do 20 on 10 off for a total of 16 rounds. Alternate between the push ups and the sit ups.
For example, do 20 seconds of push ups, rest 10 seconds, do 20 seconds of sit ups, rest 10 seconds and repeat for a total of 8 rounds for each movement.

Water and stretch, yaaaaa

Workout of the Day April 24, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

5 Rounds

2 shoulder press + 2 Push press

Feel free to add weight between sets.

Part 3

Bench press

5-5-5-5-5

Keep the bar moving fast, if you have to grunt it out, its too heavy.

Part 4
 Bring sally push ups

Find the song "Flower" by Moby (you tube or whatever)

Within the lyrics of the song is bring sally up and bring sally down. When the song cues you to down, you will go down in the push up and hold in the bottom till the song says bring sally up. When holding in the bottom, you are not resting on the floor, but keeping your chest just inches off the floor and staying still like a plank. Lots of the time in this is spent in the bottom push up position. Keep elbows tight to the body holding in the bottom.




Alt Wod

Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Couch Stretch After

Part 2

Goblet Squats
5-5-5-5-5

Use as heavy as a dumbell or kettlebell as you are comfortable with. Don't be afraid to try heavier, but remember to maintain form, if you can't then drop the weight down.

Part 3

2 Min light bike
16 min
30 hard 30 easy bike
2 min cool down pace on the bike

Workout of the Day April 19, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 squats
10 back ext

Part 2

5 Rounds

40 sec push ups
20 sec rest
40 sec row or bike sprint
20 sec rest
40 sec hanging knee raise or sit ups
20 sec rest

Spend remaining time stretching or doing assigned physio stuff.

Alt Wod
Do the above workout. Do the bike and sit up variations though.

Workout of the Day April 16, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

***Couch Stretch***


Part 2


Back Squat
6-6-6-6-6

Part 3

Push Press
6-6-6-6

Part 4

Weighted Sit ups
15-15-15
(if time permits)

Alt Wod
Same as above. Remember plates come on and off, squat to your ability. Keep chest up, knees out and drive through the heels.

Stretch and Water.

Workout of the Day April 11, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

5 push ups
10 situps
10 squats
10 back ext

Ensure to do a warm up pace on Part 1 and rest 5-7 min before starting 2

Part 2

10 Min sled drag

This part is a partner work. One drags than the other. Make it a weight that has you walking or marching, the key is to keep moving.

Then

10 min
5 manmakers
10 pullups

Then

10 Min sled drag

This part is a partner work. One drags than the other. Make it a weight that has you walking or marching, the key is to keep moving.

There is no break in between the different 10 min movements. Keep moving for the 30 min. The only partner part is the sled drag.

Alt Wod


Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

5 push ups
10 situps
10 squats
10 back ext

Ensure to do a warm up pace on Part 1 and rest 5-7 min before starting 2

Part 2

5 Min stairs with a sandbag

5 min
10 push ups
10 ring rows

5 min stairs with a sandbag

Choose an appropriate weight for the sandbag. There is no break between the different parts of part 2.

Workout of the Day April 8, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

Ensure to do a warm up pace on Part 1 and rest 5-7 min before starting 

Part 2

In 4 Min
Run 0.25 or row 400M or bike 2:00-2:30 (or 0.75 Which ever comes first)
With rest of the time do push ups
Rest 90 sec

In 4 min
Run 0.25 or row 400M or bike 2:00-2:30 (or 0.75 Which ever comes first)
With rest of time do Sled drag (there and back 20M) 2-3 plates
Rest 90 sec

In 4 Min
Run 0.25 or row 400M or bike 2:00-2:30 (or 0.75 Which ever comes first)
With rest of the time do kettlebell swings
Rest 90 sec

In 4 Min
Run 0.25 or row 400M or bike 2:00-2:30 (or 0.75 Which ever comes first)
With rest of the time do burpees
.... and you're done

Alt Wod


Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

5 Rounds

10 Walking lunge steps with dumbells in your hands
    Choose appropriate weight, should be challenging

Part 3

4 Rounds
Bike hard 2 min
rest 2 min

Warm up on the bike at a light ride for 2-3 min before starting the intervals.

Workout of the Day April 3, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

*** Couch if time allows***

Part 2

Back Squat
5-5-3-3-1

Part 3

3 Rounds
Run 0.25 or row 400M or bike 0.75mi
21 Kettlebell Swings
12 pull ups


Alt Wod

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

Part 2

Back squat

5-5-5-5
Keep the light really light and work on form

Part 3

3 rounds
Bike 0.75 or run 0.25
12 Ring Rows
21 Kettlebell swings

WOD March 31

Part 1
3x10
Push ups
Sit ups
Pull ups
Squats
Back ext

Part 2
Bench Press
5x5x5

Part 3
Start the timer for the first minute do 1 burpee for the second minutes do 2 burpees, the third minute do 3 carry on till you cant do the burpees in the minute.

Warm up

3x10

Push ups

Sit ups

Back ext

Pull ups

Squats

Part 2

Deadlifts

3-3-3-3-3

Part 3

200 skips

25 wall balls

150 skips

25 wall balls

100 skips

25 wall balls

Workout of the Day March 23, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.

Part 1

3 Rounds
10 Squats
10 Back Ext

***Couch Stretch***

Part 2

Back Squat

5-5-3-3-2

Part 3

25 Push ups
35 Pull ups
45 Kettlebell swings
55 Sit ups
60 Burpees

Alt Wod

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

Part 2

12 min

2 Manmakers
4 Ball Slams
8 Ring Rows

For the ball slams, use a non bouncy med ball, raise it above your head and slam it into the floor, pick up and repeat. If you have a completely non bouncy ball and can't catch it on the first bounce, do what you can.  See vid below for manmakers too.

Workout of the Day March 18, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds


10 push ups
10 situps
10 squats
10 back ext

Part 2

30 min

Run 0.5mi or row 800M or bike 1.5mi or 4 min
4 manmakers
6 pull ups
8 dips

Don't go balls out. Keep a steady pace.
Stretch and water after.

Alt Wod

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

Bench Press

5-5-5-5

Keep it on the lighter side and focus on moving the weight fast.

Part 3

3 rounds

bike  3 min
rest/ walk to stairs
sandbag carry up & down stairs 3 min

Workout of the Day March 15, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

*** Couch Stretch***

Part 2

Back Squat

2-2-2-2-2-2

Part 3

Run 0.25mi or row 400M or bike .75mi or 2 min
21 Goblet Squats
21 push ups
15 goblet squats
15 Push ups
9 goblet squats
9 push ups
Run 0.25mi or row 400M or bike .75mi or 2 min

Alt Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

Part 2

Bike 0.75mi or 2 min
21 air Squats
21 push ups
15 air squats
15 Push ups
9 air squats
9 push ups
Bike 0.75mi or 2 min
 Go to push ups from the knees if you begin to fail from the toes.

Part 3

Accumulate a total of 3 min prone plank
This can be broken down into as many sets as needed, just track time for the 3 min total.

Workout of the Day March 10, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready. Get ready to run.


Part 1

3 Rounds

10 push ups
10 squats
10 back ext


Part 2


4 Rounds

Run 0.5mi or Row 700M or bike 1.5 mi or 4 min
6 Towel Pull ups
40 Sit ups



You can use a towel or grab the battle ropes and hang them over top of the pullup rig. Do the standard version.


Alt Wod

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

 4 Rounds

Bike 1.5mi
accumulate a total plank time of 1 min

If you last 30 seconds, and rest 30 seconds, you still need to accumulate another 30 seconds to gain the 1 min plank hold.

Workout of the Day March 7, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

Part 2

Back Squat
5-5-3-3-3
 Keep weights moving fast. These shouldn't be too much of a grind.

Part 3

7 Rounds
1 min manmakers
30 seconds wallballs
30 seconds rest




Alt Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

5 Rounds
1 min Bike hard 
30 Seconds rest
30 Seconds Dumbell Push Press
30 seconds sit ups
30 seconds rest

Stretch

Workout of the Day March 2, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

Part 2

5 Rounds

Max Effort Bench Press
Max Effort Pull ups

This is not a race! Rest as needed. Use a spotter for the bench. Try pullups, go to ring rows if you gas out totally. Choose a weight you can get at least 10 reps with in the first round.

Stretch and water.

Alt Wod

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

Part 2

3 Rounds

Bike 0.75 or Run 0.25 or Row 400M
 12 Ring Rows
21 Kettlebell Swings

Kettlebells can be to just eye level, if you're feeling ok with it go to overhead with the swings.

Workout of the Day February 27, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

Take 3-5 min between part 1 and 2

Part 2

"Rescue Me"

4 Rounds
0.25 Run or 400M row or 1mi bike
Burpees

Rest 3 min between rounds

So, this is a partner workout. While 1 is running, the other will complete burpees till they finish running. Then you switch roles. Each Partner will do 4 rounds. Rest 3 min after each parner does both burpees and run. The faster you run, the less burpees your partner has to do.

If there's no distance measuring tool on your bike, bike hard for 2 min. If you don't have a partner, do burpees as long as you run for.

Part 3

If there's time: Tabata core. 8 Rounds 20 on 10 off

Alt WOD
Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.

Part 1
3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

Bike
2 min at a warm up pace
16 min at 30 seconds hard, 30 seconds light
2 min at a cool down pace

Part 3

Tabata Sit ups
8 Rounds
20 Seconds on
10 seconds off

Stretch and water. Yaaaaa

Workout of the Day February 22, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

3 Rounds

Wall Balls
Kettlebell swingn (or sumo deadlift high pull. see below)
Step ups
Push PressRow
Rest

1 Minute at each station. You can use a barbell or dumbells for the push press. Only do sumo instead of kettlebell if you're comfortable with that movement. Try 55-75#

Stretch and water

Alt WOD

Warm up. do head to toe joint mobility.

Part 1

Bike
2 Min warm up pace
11 Min Bike 30 seconds hard 30 seconds easy
2 min cool down pace

*** Rest 5-10 min***

Part 2

3 Rounds

1 Min Push ups
1 min kettle bell swing
1 min plank
1 min rest

For the kettlebell swing, just swing it to eye level

Workout of the Day February 19, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.


Really look at the times for this workout! Part 3 a and b will take around 25-30 minutes, so if you don't think there will be enough time to fit it all in, don't do the back squats. But if you are feeling switched on and want to move though this workout with a purpose and a good cadence hit it all up.

Listed below is an Alt Workout. This is an alternate to the other listed workout. You will continue to see this posted as well.

Part 1

3 Rounds

5 push ups
10 situps
10 squats
10 back ext

****Couch Stretch****

Part 2

Back Squat

4-4-4-4-4

Part 3

a) Every Minute for 7 Minutes

7 Pull ups
Max set of Unbroken skip ropes

If you don't make at least 10 skip ropes unbroken, start over, as soon as you mess up on the rope rest the remainder of the minute.

Rest till heart rate drops below 100 after the 7 min.
Then...

b) 4 Rounds
30 Second sprint in Run, bike or row
30 Second Sandbag Ground to shoulder
30 Second sprint in Run, bike or row
Rest 90 seconds

There is no reset of the clock between movements, switch between quickly.

Alt Workout
Warm up good, include head to toe.

Part 1

3 Rounds


10 Ring Rows
3 push ups
5 squats
10 back ext

Part 2

a) Every Minute for 7 min

7 Push ups
7 Squats

Every minute perform 7 push ups and 7 squats, rest remaining time left in that minute
Rest till heart rate below 100 after the 7 min.
Then...

b) 4 Rounds
30 Second bike
30 second sit ups
30 second bike
90 seconds rest

Move quickly between the bike and sit ups, ,the clock is continuous and doesn't reset between movements.

Stretch and water. Yaaaaa

Workout of the Day February 14, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.


Part 1

3 Rounds

5 push ups
10 situps
10 squats
10 back ext

Part 2

Back Squat

6-6-6-6-6

Part 3

5 Rounds

Run 0.25 mi or bike 0.75 mi or row 500M
10 Pullups
10 Burpees

Workout of the Day February 11, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ex

***couch stretch***

Part 2

2 min Goblet Squats
2 min rest
2 min burpees
2 min rest
2 min Rowing
2 min rest
2 min burpees
2 min rest
2 min kettlebell swings
2 min rest
2 min burpees

Water!!!! Yeahhhhhhh

Workout of the Day February 6, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.


Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

Part 2

1 Min Push Press with dumbells or barbell
2 Min Kettlebell Swings
3 Min stairs with sandbag
1 min rest

This is a workout to perform on air if you like. Do all the above till your low air alarm goes off. Note how long it took for you to hit low air, and reference that back to your effort to get a sense of air usage. Load the sand bag up good.

Part 3

3 Max effort sets

Push ups

Rest as needed between eforts.

Water and stretch

Workout of the Day February 3, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

***couch stretch***

Part 2

Back Squat

2-2-4-4-4-4-4-4

Keep the weight moving quick, and move through the sets quickly. Don't increase the weight too much between the sets of 4.

Part 3

15 minute

10 Wall Balls
10 Burpees
10 Ring Rows
20 Wall Balls
10 Burpees
10 Ring Rows
30 Wall Balls
10 Burpees
10 Ring Rows
40 Wall Balls…

Continue this pattern for the 15 min adding 10 wall balls each time through the movements. Feel free to do pull ups instead of ring rows.

Water and stretch after.

Workout of the Day January 29, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

***Couch Stretch***

Part 2

 Back Squat

2-2-3-3-3-3-3-3

Don't have too big of increases between sets, short breaks

Part 3

 21-15-9

Pull ups or Ring Rows
Wall Balls

Do 21 of each movement, then do 15 then 9. Remember to employ a full squat in the wall balls

Workout of the Day January 26, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.


Part 1

2 Rounds
15 push ups
10 situps
7 squats
10 back ext

Part 2

2 Rounds

400 Jump ropes
50 Squats or Goblet squats
25 Pullups or  ring rows
run 1 mi on treadmill or row 1.6 km or bike 4.8 mi

This is a long one, I don't want anyone working over 40 min on part 2. The numbers can be scaled back, especially the jump ropes and  runs. If doing a goblet squat, choose an appropriate weight for them. Ensure to stretch calves afterwards.

Jan 21 wod

Warm up 5 min row,bike,run follow bears,butts,high knees and spider mans.

Part 1
3 rounds
15 squat
15 back ext
5 push ups
15 sit ups
5 pull ups

Part 2
5 rounds of 3 bench press

Part 3
3 rounds max effort
Pushups
Pull ups dips

Stretch afterwards!!!

Workout of the Day January 18, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

***couch stretch***

Part 2

Back Squat

5-5-5-5-5

Part 3

3 Rounds

20 Dumbell Ground to overhead, alternating
25 Wall Balls
10 Pullups or ring rows

Watch the video below for intro for movement of dumbell ground to overhead (don't do split). Alternate hands each rep, choose a lighter weight to gain familiarity with the movement and try it. Keep the dumbell close to your body, this isn't a swing! Note the hand psition in the video. If you gain some familiarity, up the weight a bit. Remember, squat the whole way down in the wall ball.

Stretch and water, yaaaaaaaaaaaaaaaaaaa.

Workout of the Day January 13, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.


Part 1

3 Rounds
10 Pullups
7 push ups
15 squats
10 back ext

Part 2

In 10 Minutes:

4 rounds
15 Push Press (dumbell or barbell)
15 Sit ups or hanging knee raises
100 Jump Ropes

If you are done in under the 10 minutes, do burpees till the 10 minutes is up. If you don't finish that's ok too. Do not work over the 10 minutes.

Rest 5 Min Then:

3 Rounds
Max Effort Push ups
Row 500M or run 0.25 or bike hard for 2 min or 0.75 mi
Rest 2 min

Drink water and stretch after. Yep

Workout of the Day January 10, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.


Part 1

3 Rounds
10 Pullups
5 push ups
10 situps
7 squats
10 back ext

Part 2

Push Press

5-5-5-5

Part 3

Walking lunge with Dumbells

5 steps x 4 sets

Part 4

12 Min

6 Push ups
12 kettle bell swings
24 squats

If you choose, make the push ups harder by doing ring push ups.

If time looks like it may be tight, skip part 3.
Water and stretch. Yaaaa

Workout of the Day January 2, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.


Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

*** Couch Stretch ***

Part 2

Back Squat

4-4-4-4-4

Part 3

3 Rounds

10 Goblet Squats

100 Jump ropes

15 Pullups or Ring Rows

Try a little heavier of a kettlebell or dumbell for goblet squats.