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