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