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.