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.