Workout of the Day June 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

Max Effort Bench Press
Max Effort pullups

Rest as needed between sets and rounds. Choose weight wisely on the bench, and use a spotter.

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 push ups
10 situps
10 squats
10 back ext

Part 2

4 Rounds
Bike 0.75, or run 0.25mi, or row 400m
Max Effort Pullups

You could also choose to run around the halls as well. 3x around 88 and 2x around 87 and 89

Workout of the Day June 22, 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

Stairs
20 Kettlebell Swing
Stairs
20 Goblet Squats
Stairs
20 Walking Lunge With Kettlebell
Stairs
20 Burpees
Stairs
20 Walking Lunges with kettlebell
Stairs
20 Goblet Squat
Stairs
20 Kettlebell Swings
Stairs

For the Stairs: 87, 4 up and downs; 88 1 up and down; 89 1 up and down.
Do squats with no weight, as well as walking lunges to scale this workout back. Also ypou can scale back how far you go up the stairs.

Alt Wod

As above

Workout of the Day June 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 push ups
10 situps
10 squats
10 back ext

Part 2

6 min
10 Push press (dumbell or barbell)
10 Step ups

3 min rest

6 min
row, bike or run

3 min rest

6 min
12 wall balls
8 dips

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 situps
10 squats
10 back ext

Part 2

Bench Press
5-5-4-4-3-3
Add weight as you go through.

Part 3

4 Rounds
2 Min Sprint on the Bike
Max Effort Push ups
Rest 2 min

Workout of the Day June 14, 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 squats
10 back ext

Part 2

5 Rounds

Sled Drag 25M there and back
10 Burpees as fast as possible

Rest is 2:1, so if it take you 1 min to complete you rest for 2

Part 3

Alternating Tabata (8 Rounds per movement)

Sit ups
Superman Hold

This work is 20 sec on 10 seconds off for 16 rounds, alternating between situps and Superman holds. So do 20 sec of sit ups, rest 10 sec, then go into 20 sec of superman. Repeat for a total of 16 rounds (8 per movement)

Alt WOD

same as above

Workout of the Day June 11, 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

In 4 min
6 Alternating Dumbell Ground to overhead (see video below)
12 Walking Lunge steps holding the dumbell

Rest 4 Min

In 4 min
12 wall balls
80 Jump ropes

Rest 4 min

In 4 min
Row, Bike or Run as far as you can

Alternate hands 

Alt Wod

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2
Back Squat
 4-4-4-4-4
 Remember to warm up well through the early sets.

Part 3
Alternating Tabata
8 Rounds per movement 20 on 10 off
Sit ups
Superman Holds

So do 20 sec of sit ups, rest 10 sec then go to the supermans, rest, back to sit ups (I'm sure you get the picture). Do 8 rounds per movement, so 16 total. See video below for the supermans.

Part 4

Light bike to fill the hour if needed.

Workout of the Day June 6, 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
5 situps
10 squats
10 back ext

Part 2

Shoulder Press
3-3-3-3-3

Part 3

30-20-10

Wall Balls
Hanging knee raises or sit ups
Step ups






Alt Wod

Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

Run, Bike or Row
3 min on
3 min rest
3 min on
2 min rest
3 min on
1 min rest
3 min on

Go hard in the 3 min, try to maintain the distance covered in each of the 3 minutes.

Stretch and water

Workout of the Day June 3, 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

3 Rounds

Sled Drag
20 Kettlebell swings
100 Jump ropes
10 Goblet Squats

For the drag make it 25M there and back

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
7 push ups
10 situps
10 squats
10 back ext

Part 2

Push Press
 5-5-5-5-5

Part 3
 4 Rounds

15 Push ups
20 Mountain Climbers
15 Kettlebell swings