Woorkout of the Day November 29, 2014

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

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

Part 2

Shoulder Press
 5@ 65%
5@ 75%
5+ @ 85%

Part 3

6 min
10 Hanging knee raises
20 Kettlebell Swings
30 Jump ropes

Rest 4 min

6 Min
Dumbell Burpee Box step overs

You can do the step overs over anything, including benches.

Workout of the Day November 26, 2014

If you have been following the strength program over that last while, we are re doing the same cycle for a second time. So if you have been following (all 3 of you, if that judging by the hit counter), for this next cycle add 10-20 lbs onto you squat max number and 5-10 on the shoulder press. If you are just starting this, now is a good time because it is a fresh cycle.


Remember, the + set means do as many reps as you can at that weight.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 Pull ups
10 situps
10 squats
10 back ext

***Couch Stretch***

Part 2

Back Squat
5@ 65%
5@ 75%
5+ @ 85%

Part 3

15 Minutes
Alternating Movements each minute
40 Skip ropes
20 Push ups
15 Wall Balls

So in min 1 do the jump ropes, rest as much time as is left in the minute. In minute 2 do the 20 push ups, rest as much time as you have left. In the 3rd min do 15 wall balls and rest the rest of the minute. Continue through till the end of the 14th min.

Workout of the Day November 21, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages. Remember on the + set, do as many reps at that weight as you are able.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 Pull ups
7 push ups
10 back ext

Part 2

Shoulder Press
40%x5
50%x5
60%x5

Part 3

In 12 minutes
15 Sit ups
15 Push ups
15  Sit ups
15 Squats

Workout of the Day, November 13

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages. Remember on the + set, do as many reps at that weight as you are able.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds
5 Burpees
10 back ext

Part 2

Shoulder Press
75%x5
85%x3
95%x1+

Remember to warm up thoroughly with the shoulder press at lighter weights before getting into your working sets.

Part 3
15 Pull ups
100 Push ups
15 Pull ups
100 Sit ups
15 Pull ups
100 Squats

Keep the sets to a manageable size and keep the rest short. Scale back the numbers as needed, but remember this should be challenging.

Workout of the Day November 10, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages. Remember on the + set, do as many reps at that weight as you are able.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

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

***Couch Stretch***

Part 2

Back Squat
75%x5
85%x3
95%x1+

Part 3

5 Rounds
In 2:30 min
5 Burpees
Row 250M
Wall Balls till the time is up
Rest 1 min Between Rounds

Workout of the Day November 5, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted last week, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds



7 Push ups
10 squats
10 back ext

Part 2

Shoulder Press

70%x3
80%x3
90%x3+

Remember in the + set, do as many reps as possible, you may get many more than the 3 reps.

Part 3

 Run
25 Pull ups
Run
50 Push ups
Run
50 Squats
Run
50 Sit ups

For the run, do 2 laps at 87 and 89, 3 at 88. Or do 0.25 mi on the treadmill. Sub 0.75 mi bike for the run.

Workout of the Day November 2, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted last week, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

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

***couch Stretch***

Part 2

Back Squat

70%x3
80%x3
90%x3+

Remember in the + set, do as many reps as possible, you may get many more than the 3 reps.

Part 3

 Every minute for 20 minutes
alternating exercises
2 manmakers
15 wallballs

so in the first minute complete 2 manmakers and rest the remainder of the time in the minute. In the second minute complete 15 wallballs and rest the remainder of the time. Continue this rep scheme alternating between exercises for the 20 min (10 sets of each movement)