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