Woorkout of the Day December 31, 2015

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


"12 Days of Christmas"

1 run (0.12 mi) or bike 1 min
2 dips
3 burpees
4 pullups
5 sit ups
6 push ups
7 goblet squats
8 walking lunges holding the kettlebell
9 kettlebell swings
10 wall balls
11 step ups
12 man makers

This has become a tradition to do. Have fun and keep a steady pace through it. Don't come out too hot. Do this workout like the song. Do a run, then do 2 dips and a run, then do 3 burpees 2 dips and a run, then do 4 pull ups 3 burpees 2 dips and a run.... continue on in this manner though to the end. It's a longer one.

Workout of the Day December 23, 2015

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 squats
10 back ext

Part 2

4 rounds

8 Russian Step ups per leg
60 Seconds rest
10 Dumbell Bench Press
60 seconds rest
30 seconds per side, side plank
60 seconds rest

Part 3

15 min

20 kettlebell swings
10 burpees
Run 0.12 mi

This is a partner workout out. Alternate partners as you go down the list. So, partner 1 will do the kettlebell, partner 2 the burpees, partner 1 the run, partner 2 the kettlebell... You get the picture.

Alt Wod

As above but bike 60 seconds rather than run.

Workout of the Day December 10, 2015

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 squats
10 back ext

Part 2

5 Rounds

2 Min Bike or walk/ run at max incline
1 min of step ups with sandbag
2 min Row
1 min single arm farmers carry (min 40#, switch arms q 30 seconds)
2 min manmakers
1 min plank

Today's is a long one, budget your time. I'd also like to maximize people on the rower, so you don't need to do the 2 min intervals in order. Also keep the effort level around the 75% mark.

Workout of the Dat December 2, 2015

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

4 Rounds

Row 500M
20 Kettlebell Swings
Rest

Rest 1:1 between rounds, so if it takes you 4 min to complete, rest for 4 min. Sub a 0.25 mi or bike 0.75 mi bike.

AltWod

As Above

Workout of the Day November 13,2015

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.





So, I now realize that our fitness assessments are today. So.... do this on the following shift.

Part 1

3 Rounds

10 Pull ups
10 squats
10 back ext

Part 2

4 Rounds

1 min row
1 min rest
1 min push ups
1 min rest
1 min single arm farmers carry (switch arms half way)
1 min rest
1 min run/ walk on treadmill at max incline
1 min rest
1 min step ups (with sandbag for an upscale)
1 min rest

Alt Wod

Same as above but 3 rounds

Workout of the Day October 31, 2015

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

4 min Row, Bike, run or walk at max incline on treadmill

***2 min Rest***

Then:
3  Rounds
20 Walking Lunge holding kettlebell in one hand (do 10 one arm, then 10 the other arm)
20 Kettlebell Swings
1 Min rest between sets

***2 min rest***

Then:
3 Rounds
100' Kettlebell Front Rack Carry
Max Effort Plank
1 min rest between rounds

*** 2 min Rest ***

Then:
4 min Row Bike, run or walk at max incline on treadmill

For the kettlebelll walking lunge, hold a kettlebell in one arm, hang that arm with the kettlebell down by your side, make a walking lunge step keeping your trunk upright.

Alt Wod

Same as above

Workout of the Day October 28, 2015

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


Partner Workout


In teams of 2:

25 min
50 wall ball shots
40 Kettlebell swings
30 Burpees
10 Pull ups
1 run around the hall Together

Split the work up however the team sees fit. Once you go through the list once, start at the top and continue on. Go for the 25 min in this fashion.

Part 3

4 sets
60 second plank
60 seconds rest

AltWod

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

3 rounds

1 Min walk on on treadmill at max incline
1 min rest
1 min Kettlebell swing to eye level
1 min rest
1 min sled drag forwards
1 min rest
1 min walking lunges
1 min rest
1 min walk on treadmill at max incline
1 min rest
1 min rest 1 min sled drag backwards
1 min rest

Workout of the Day October 20, 2015

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

7 Push ups
10 squats
10 back ext

Part 2

4 Rounds

Bench Press 8-10 reps
Rest 45 Seconds
Pullups 6-8
Rest 45 Seconds
Plank 45 Seconds
Rest 45 Seconds

Warm up the bench to your starting weight.

Part 3

3 Rounds

10 Dumbell Push Press
10 Burpee Box Jump Overs
Run

For the Run 2 times around 87 and 89, 3 times around 88.






AltWod

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

40 min

Bike 2 min
Front Rack Carry 20M there and back
2 min Walk on treadmill at max incline
Farmers Carry 2 times 20M
Bike 2 min
20 Step up

Workout of the Day October 15, 2015

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 squats
10 back ext

Part 2

Kettlebell Front rack Carry
30 Pull ups
Kettlebell Front rack Carry 
40 Wall Balls
Kettlebell Front rack Carry
50 Walking Lunge Steps
Kettlebell Front rack Carry
60 Burpees
Kettlebell Front rack Carry
50 Walking Lunge Steps
Kettlebell Front rack Carry
40 Wall Balls
Kettlebell Front rack Carry
30 Pull ups 

For the Front Rack carry, put 2 cones out 25M apart, go 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 Push ups 10 squats 10 back ext

Part 2

Back Squat
5-5-5-5-5

Part 3

21-15-9
Dumbell Push press
Kettlebell swing

** Rest 4 min ***

15-11-7
Pull ups
Burpees

Workout of the Day October 12, 2015

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 3 Push ups 10 squats 10 back ext

Part 2

In 20 min
Back Squat

Build to a challenging set of 5. After heavy set of 5 drop, -10% of that load for 2 more sets at -10%.

Part 3

50 Push ups
Run
30 Kettlebell Swings
Run
50 Push ups
Run
30 Kettlebell Swings
Run

For the run go 2 times around 87 and 89 or 3 around 88. Or on the treadmill for 0.25 mi or 500M row


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

Part 2

25 min

2 min bike sprint
2 there and back Farmers Carry (heavy)
20 Push ups
20 Walking lunge steps

Part 3

3 Max effort Planks

Workout of the Day September 29, 2015

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 squats
10 back ext


Part 2


15 min
Sled Drag 30M there and back
15 Burpees


Rest 15 min


15 min
Row 1:30
Bike 1:30


Alternate between the movements. Sub in a run on the treadmill or whatever, like jumping rope. Just pick 2 movements, only 2, and alternate between them. If you are running on the treadmill, max out the incline and then go.

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 squats
10 back ext

Part 2

30-35 min
17 Kettlebell Swings
2 Overhead walk, holding a plate overhead walk 30M there and back twice
24 Walking Lunges
1 Kettlebell Front rack carry, 1 time 15M there and back

Watch the video demo below for the front rack carry. Try to use kettlebell of the same weight. Keep the kettlebells in the crotch of the elbow.

Workout of the Day Sepptember 26, 2015

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

Back Squat

Build to a challenging set of 5

Part 3
5 Rounds

In 60 seconds
Perform 10 kettlebell swings
In time remaining, complete as many dumbell thrusters as possible

Rest 60 seconds between rounds.

Part 4

Accumulate 5 min of plank

each time you break perform 7 burpees.



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

Part 2

For 35 min

Bike 2 min
2 Sled drag
20 Hanging knee raises
20 Push ups

Wokout of the Day September 21, 2015

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
 
7 Push ups
10 squats
10 back ext

Part 2

30 min
5 Man Makers
10 Pullups/ ring rows
2 Sled Drags

Put 2 cones 20M apart, 1 sled drag is a there and back. This is a longer workout.

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
4 Push ups
10 squats
10 back ext

Part 2

30 min

3 Farmers carry
30 Step ups
20 Push ups
1:30 min Walk on treadmill at max incline

Place 2 cones 20M apart, 1 Farmers carry is a there and back.

Workout of the Day September 18, 2015

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

Part 2

Back Squat

Take 15 min to build to a challenging single rep.

Part 3

3 Rounds

Back squat 3 reps at 80-85% of the above

10-12 single arm dumbell rows

Part 4

Row Run or Bike

 Then:

3 Rounds

60 jump ropes

20 kettlebell swings

20 push ups 

17 min time cap

Distance on the row is 1000M, the run is 4 times around 87 and 89 and 6 around 88, or bike 1.5mi or 5 min hard.

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 squats
10 back ext

Part 2

Bike 2 min

3 Sled Drags facing forwards 1 facing backwards

Bike 3 min

2 Sled Drags facing forwards 1 facing backward

Bike 4 min

1 sled drag facing forwards 1 facing backward

Bike 3 min

2 sled drags facing forwards 1 facing backward

Bike 2 min

3 sled drags facing forwards 1 facing backward

Load the sled up with at a minimum 1- 45# plat. Place 2 cones 20M apart. 1 time is a there and back.

Part 3

3 sets
 

30 Sec plank

30 sec side plank

30 side plank on the other side

90 sec rest 

Workout of the Day August 2, 2015

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

7 Push ups
10 squats
10 back ext

Part 2

3 Rounds

8 Pull ups or Ring rows
10 Burpee box jump overs or step over
12 Push Press using a barbell or dumbells
14 Overhead Walking Lunge

Part 3

Accumulate 5 min of plank

* everytime you break, one lap around the hall (88 you're lucky on this one)

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. Alt Wod is the new name for the TB workouts.

Part 1

2 Rounds

10 Pull ups
3 Push ups
10 squats
10 back ext
 
Part 2 

3 Rounds

2 min bike

1 min farmers carry

1 min kettlebell swings

2 min bike

1 min time to plank as long as you can in that 60 seconds

1 step ups

2 min bike

1 min hang from bar as much as you can in that 60 seconds

1 min push ups 

This workout is to be kept between 60-70% effort. It's a longer one. This one we did a few weeks ago, but it was only 2 rounds.

Workout of the Day August 28, 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 squats
10 back ext

Part 2

6 Rounds

Sled Drag 20 M

The drag must be completed in under 10 seconds, add weight each round. It you run out of space on the post of the sled, put a stick in the middle. Rest as needed between efforts. Use 2 cones 20 M apart to mark start and finish lines.

Part 3

Every min on the min
For 10 min

30 Jump ropes
10 push ups

Scale the push ups back if the volume is too high.

Part 4

4 Rounds
30 seconds right side plank
30 seconds left side plank
60 seconds prone plank
60 seconds rest

TB

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 squats
10 back ext

Part 2

25 min

10 Push ups
20 Mountain climbers
5 There and back overhead carry walk
20 Sit ups
10 pull ups or ring rows
20 Calories on the bike, treadmill or rower. Or a 2:30 hard effort

For the overhead carry, put 2 cones out 20 m apart. Put a 25-45# over your head, straighten your arms and walk. Look at the video for the mountain climbers.

Workout of the Day August 25, 2015

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

40 Min

Run

35 Kettlebell Swings

50 Sit ups

35 Wall balls 

Rest 1 min

For this, do all 4 movements, then rest  the min. Repeat the cycle. Continue for the 40 min in that manner. Make the run 4 times around 88 and 89, 6 times around 88. Sub in an 0.5 mi run on the treadmill, or a 5 min bike. Or an 800M row.

TB

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

30 min

Bike for 2 min

3 Sled Drag there and backs

2 minutes of farmers carry

1 min to plank as much as you can in that min

Rotate through the movements for the 30 min. Don't take too long to transition between the movements. Keep effort arond the 65-70% range. For the movements which are timed, do them for the prescribed time, but keep the overall clock running for your total time. For example, start the farmers carry at 13:43, then go till 15:43 doing farmers carry.

Workout of the Day August 20, 2015

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

15 min
Every Min on the Min Alternating exercises

Min 1- 2 Turkish Get ups
Min 2- 6 Bent over rows
Min 3- 10-12 Push ups

Do the reps listed in that min, then rest the remaining time. Use a barbell for the rows.

Part 3

Partner workout
5 Rounds each
10 Goblet squats
15 Kettlebell swings
Run

Each partner does a complete round, and rests when the other is doing thier round. It is 5 rounds each. The run is one time around the fire hall or 0.12 mi n the treadmill.

TB

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 squats
10 back ext

Part 2

5 rounds
Bike 0.5 mi or 2 min
20 step ups
walk with treadmill max incline 0.12 mi
12 Ring rows (body rows)
Plank for 30 sec

Workout of the Day August 17, 2015

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

5 Push ups
10 squats
10 back ext

 Part 2

8 min
4 pull ups
8 Plyo push ups
12 overhead walking lunge

Rest 4 min

8 min
4 ring rows
8 Dumbell Push Press
12 Step ups with sand bag

Rest 4 min

8 min
Bike, Run or row

For the plyo push ups,  watch vid, and it's the first demo. Do the work in this order. If you can only do ring rows, do them in both parts.

TB

TB workouts are going to be of a more steady intensity with a progressions which are going to create a great fitness base.

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

7 Pull ups

10 squats
10 back ext

Part 2

2 Rounds

2 min bike

1 min farmers carry

1 min kettlebell swings

2 min bike

1 min time to plank as long as you can in that 60 seconds

1 step ups

2 min bike

1 min hang from bar as much as you can in that 60 seconds

1 min push ups

Workout of the Day August 9, 2015

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

2 Rounds

10 Pull ups
10 squats
10 back ext

Part 2

3 Rounds

1 min Rowing
1 Min rest
1 min kettlebell swings to eye level
1 min rest
1 min bike
1 min rest
1 min step ups
1 min rest
1 min rowing
1 min rest
1 min sled drag
1 min rest
1 min bike
1 min rest
1 min push ups
1 min rest

This workout is long. Keep the efforts steady.

Workout of the Day July 27, 2015

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

 

Part 2

6 Rounds

In 5 min

Run

80 Jump ropes

25 Push ups

 

For the run, it is 2 times around 87 and 89, 3 times around 88. Only do this work, then rest till the end of the 5 minutes.  I'd like to see you get around one minute ish rest between rounds. Adjust the reps to accommodate this.

Workout of the Day July 24, 2015

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

 

2 Sled Drags

100 Step ups With a Sandbag

2 Sled Drags 

50 Push ups

2 Sled Drags  

100 Jump Ropes

2 Sled Drags 

50 Kettlebell Swings

2 Sled Drags  

100 Sit ups

Set up 2 cones 20M apart, one sled drag is a there and back. Feel free to not use a sandbag for the step ups as you see fit. Ensure the sit ups are the last movement.

Workout of the Day July 19, 2015

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
7 squats
10 back ext

Part 2

3 Rounds

8 Goblet Squats
Rest 60 seconds
8 Dumbbell Shoulder Press
Rest 60 seconds
Plank 30-45 seconds
Rest 60 seconds

Part 3




3 rounds
Run
10 Man-Makers

For the run, 2 times aorund 87 and 89, 3 times around 88. Or 0.25 mi on the treadmill. Sub a 500M row or a 2:30 sprint on the bike.

Workout of the Day July 16, 2015

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

*** couch stretch ***

Part 2

Front Squats
5-5-5-5-5

Be conservative with your load selection to start, and build slowly. Keep good squat mechanics, weight in the heels, chest up and knees out. You will now want to drive the elbows up as you descend. You can sub in goblet squats for the front squat, just ensure you choose a challenging enough load.

Part 3

On the Min Alternating movements for 15 min
a) 10-15 Burpees
b) 10-15 Kettlebell Swings
c) 10-15 Sit ups

In min 1 do burpees, in min 2 do kettlebell, in min 3 do sit ups, in min 4 do burpees...
Select the rep range to allow you a 20 (ish) seconds rest.

Workout of the Day July 11, 2015

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

5-7 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Plate carry (45#) 1 time around 87 and 89, 2 around 88
30 Wall Balls
Farmers Carry 1 time around 87 and 89, 2 around 88
30 Hanging Knee raises or Candlesticks
Run 1 time around 87 and 89, 2 around 88
30 Kettlebell Swings
Run 1 time around 87 and 89, 2 around 88
30 Hanging knee raises of candlesticks
Farmers Carry 1 time around 87 and 89, 2 around 88
30 Wall Balls
Plate carry (45#) 1 time around 87 and 89, 2 around 88
200 Jump Ropes

Workout of the Day July 8, 2015

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

*** 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

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

Workout of the Day July 3, 2015

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

 2 Rounds
10 pull ups
15 push ups
15 squats
10 back ext


Part 2


3 Rounds
2 min manmakers
1 min rest
2 min row
1 min rest
2 min step up with a sand bag
1 min rest
2 min sled drag (lighter)
1 1min rest


Part 2 is long. Make sure you have adequate time for it, if its tight, do 2 rounds.

Workout of the Day June 30, 2015

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

Part 1

3 Rounds

10 squats

10 back ext

Part 2

4 Rounds

In 8 min
Sled Drag
Run
15 Ring Rows
25 Push ups
100 Jump ropes

Put 2 cones 20M apart for the sled drag. It's a there and back for the sled drag. The run is 2 times around 87 and 89 and 3 times at 88. Sub in a 400M row or a 0.75 mi bike or sprint for 2 min on the bike. Do the work, then rest till the 8 min is up. Sprint to the rest.

Stretch and water.

Workout of the Day June 25, 2015

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

5 Rounds

2 min shuttle runs
1 min Step ups
2 min row
1 min Farmers Carry
2 min Bike or Row
1 min Turkish Get Ups

For the shuttle runs, set out a course with 2 cones 10m apart. Run from one cone to the other for the min. This is a long workout (45 min), so don't sprint through it.

Workout of the Day June 22, 2015

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

Part 1

3 Rounds

7 push ups
10 squats
10 back ext

Part 2

"12 Days of Christmas in June"

12 Jumping Squats
11 Weighted Walking Lunges
10 Skip Ropes
9 Burpee step ups
8 Hanging knee raises or Knees To Elbows
7 Pull-ups
6 Sumo Deadlift High Pulls
5 Deadlifts
4 Kettlebell Swings
3 Push Press
2 Thrusters
1 Run

Keep the weight on the barbell light, definitely in the 65-75# range is plenty. Run is one time around any of the halls or 0.12mi on treadmill. This is like the song start on 1, then do 2 and 1, then do 3 2 1, then do 4 3 2 1. The list is bottom to top, so start with the run and finish with the jump squats.

Workout of the Day June 17, 2015

Ensure a schvetty warm up. Joint mobility and a dynamic warm up.

Part 1

10 push ups
10 squats
10 back extension

Part 2

5 Rounds
In 6 min Complete:
Run
12 goblet or barbell Front squats
12 Pull ups
12 Box Jump Overs

If you complete the work prior to the 6 min mark, rest until the next round begins. The run distance is 2 times around 89 and 87 and 3 times around 88. Use the treadmill and the distance is 0.25 mi. Sub a 500M row or a 2:30 min honest bike sprint.

Part 3

100 sit ups

Workout of the Day June 9, 2015

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

Part 1

3 Rounds

10 Pull ups
10 push ups
7 squats
10 back ext

Part 2

5 Rounds
Run
20 Alternating Dumbell Snatch
Push ups

For the run, 2 times around 87 and 89, 3 times around 88. Or 0.25mi on the treadmill.
For the push ups, do as many in a single, unbroken set as you are able.

Part 3

3 sets
1 min plank

Workout of the Day June 6, 2015

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

Part 1

3 Rounds

10 Pull ups
10 push ups
7 squats
10 back ext

 Part 2

20 Goblet Squats
30 Kettlebell Swings
40 Wall Ball Shots
100 Jump Ropes
50 Calories on rower, or bike for 3 min or run 0.5mi on treadmill
100 Jump Ropes
40 Wall Ball Shots
30 Kettlebell Swings
20 Goblet squats

Part 3

100 sit ups 

Workout of the Day June 1, 2015

"Roof Ladder O'Hell"

Warm up with a light 5 min run, row, bike , step or skip. Follow up with joint mobility and light and fast stretching. Be sweaty before you start the workout.

Part 1

3 rounds

6-10 pullups

15 squats

15 sit ups

Part 2
21-19-17-15-13-11-9
Push ups
Box Jumps
Back Extension

Sled Drag at end of each round 1-2-3-4-3-2-1 (see below)

For the sled drag, place 2 cones 20 paces apart. Add 3 45# plates. After your 1st round of 21 do 1 there and back with the sled, on the 19 do 2 there and backs, continue on to 4, pulling the sled after each round. After the round with the 4 there and backs, go to 3, 2 then 1.

For the box jumps, do box jumps with a 2 foot take off. A substitute for this is to do step ups, but I would like you to come to a complete stand at the top of the box.

After stretch bum, hamstrings and legs. Spend a minimum of 15 sec per hold.

Water is your friend.

Workout of the Day May 29, 2015

Ensure a schvetty warm up. Joint mobility and a dynamic warm up.

Part 1

8-12 pull ups
10 push ups
10 squats
10 back extension

Part 2

4 min Alternating hand Sledge hammer strikes on a tire
4 min Kettlebell
3 min burpees
3 min sit ups
2 Min push press
2 min skip rope

Use a 45-75# barbell for the push press. Make a quick transition from one movement to the next, remember the clock doesn't stop.

Stretch well after please. Drink water.

Workout of the Day May 24, 2015

Warm up good. Butts, high knees, bears, crabs.  Include a head to toe.

Part 1

3 Rounds

10 pull ups
10 Squats
10 Back extension

Part 2

5 manmakers
50 Kettlebell Swings
5 manmakers
40 sit ups
5 manmakers
30 Burpees
5 manmakers
4x 20 meter sled drag with #135
5 manmakers
10 tire flips

Part 3

3 sets
Plank 1 min
Rest as needed between sets

Workout of the Day May 21, 2015

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

Part 1

3 Rounds

10 push ups
10 squats
10 back ext

Part 2

Back Squat
5-5-5-5-5

Part 3

3 Rounds
Run
21 Kettlebell Swings
12 Pull ups

The run is twice around 87 and 89 or 3 times around 88. You can choose a treadmill doing 0.25 mi as well. No rowing, A bike sprint for 2 minutes can be a sub.

Workout of the Day May 15, 2015

Warm up good. Butts, high knees, bears, crabs. Head to toe.

Part 1

3 Rounds

5 push ups
5 squats
10 back ext

*** Couch***

Part 2

Back Squat
5-5-5-3-3-3

Part 3

Tabata Wokout

Pull up
Push ups
Situps
Squats

For this do 8 rounds of each movement, working 20 seconds and resting 10 seconds. Do all 8 rounds of each movement before moving on.

Workout of the Day May 13, 2015

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

5 Rounds

 

7 Tire Flips

40M ft Farmer Carry (2 heavy dumbells)

40M Reverse Sled Drag (try 3 plates)

40M Sprint

10 Shoulder Press (bar bell 45-75#)

 

Put 2 cones out, 20 meters apart. Do a there and back for the 40M. Remember shoulder press there is no dip before driving the bar overhead. Also, remember to lean into the tire while flipping and use your legs, not your back. Face the plates and pull the sled backwards instead of forwards.

Part 3

100 Sit ups

Workout of Day May 8, 2015

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

5 Rounds
Row 500M
Rest 2 min between rounds

You can sub in a 0.25 mi run or a 2:30 sprint on the bike.

Part 3

Accumulate 5 min of plank
Each time you break, complete 8 burpees

Workout of the Day May 5, 2015

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

1 sled drag
Run 1 lap at 87 and 89, 2 at 88
2 sled drag
25 Walking Lunge Steps holding 2 dumbells overhead
3 Sled Drag
25 Candlesticks
4 Sled Drag
Run 2 lap at 87 and 89, 3 at 88
3 Sled Drag
25 Candlesticks
2 Sled Drag
25 Walking Lunge Steps holding 2 dumbells overhead
1 Sled Drag
Run 1 lap at 87 and 89, 2 at 88

Set 2 cones out, 25M apart. 1 sled drag equals 1 time from one cone to the other. 2 sled drags equal one there and back between the cones etc. Load the sled with 3 45# plates.

Workout of the Day April 30, 2015

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

***Couch Stretch***

Part 2

Back Squat
5-5-5-5-5

Part 3

2 Rounds
Row 500M
100 Jump Ropes
Run

For the run, 2 times around 87 and 89, 3 times around 88. Or 0.25mi on the treadmill. Sub in a 3 min bike for the run if you can't run.

Part 4

Accumulate 5 min of plank.

Every time you break, perform 8 burpees

Workout of the Day April 27, 2015

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

Part 1

3 Rounds

7 Pull ups
7 push ups
7 squats
10 back ext

Part 2

60 Wall Balls
50 Candlesticks
40 Step ups or box jumps
30 Kettlebell Swings or deadlifts if you know them
20 Dumbell Thrusters
20 Pull ups
20 dips
50 Walking lunge steps holding a dumbell overhead in one arm, switch arms as needed

Part 3

100 Sit ups

Workout of the Day April 21, 2015

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

Part 1

3 Rounds

10 Pull ups
5 push ups
7 squats
10 back ext

 

Part 2

 

25 Min

20 Step ups holding Dumbells

10 Man Makers

Run

 

Use the same dumbells for both the step ups and the man makers. Run is 2 times around 87 and 89, 3 times around 88. Do the 3 movements for the time above. Scale the load, time or distance as needed. Sub a 3 min bike or a 500M row or a 0.25 mi on the treadmill.

Part 3

100 sit ups

Workout of the Day April 19, 2015

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

5 Rounds
Sled Drag
Farmers Carry

Rest 5 min

10-9-8-7-6-5-4-3-2-1
Burpee
Kettlebell Swings

Distance is 20M There and back for both the sled drag and farmers carry. Put at least 3 plates on the sled. Rest 5 min between the drag part and the burpee part.

Part 3

100 Sit ups

Workout of the Day April 14, 2015

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

***Couch Stretch***

Part 2

Back Squat
10-10-10

Part 3

6 Rounds
Run
8 Dips
6 Alternating Dumbell Snatch

Rest 1:1

For the run, once around 87 and 89. Twice around 88. Or 0.12 mi on the treadmill.
Scale the dips by dropping a toe to the floor to reduce your body weight. Keep the elbow high and the dumbell close on the dumbell snatch. Alternate arms each rep. 6 total reps.
 

Workout of the Day April 11, 2014

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

20 Min

10 Push Press
10 Kettlebell Swings
10 Box Jumps or Stepups

If you choose to jump up, it's mandatory to step down.

Part 3

Accumulate 5 Min Plank (total planking time, mkay)
Each time you break 8 burpees

Workout of the Day April 6, 2015

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

Part 1

3 Rounds

5 push ups
10 squats
10 back ext

Part 2

Shoulder press
Work to a Heavy set of 3 reps
after getting to a heavy triple, drop 15% off weight and do one set with as many reps as possible

Part 3

21-15 -9
Wallball
Push ups
Pullups

Part 4

Accumulate 6 min of plank
Each time you break do 8 burpees

Workout of the Day April 3, 2015

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

Part 1

3 Rounds

10 push ups
10 squats
10 back ext

Part 2

4 or 5 Rounds

9 Pull ups
21 Overhead Walking Lunge
10 Candle Sticks
Run

For the run, 2 times around 87 and 89, 3 times around 88. Or 0.25 mi on the treadmill. Sub in a 2:30 min sprint on the bike, instead of running. Select a plate weight to use for the overhead walking lunge.

You can grab an upright above your head while doing the candlesitck as well.

Workout of the Day March 29, 2015

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

***couch stretch***

Part 2

Back Squat
5-5-5-5
Build to a challenging set of 5 then..
1 Set of 10 Back squat
Drop 15-30lbs off your last set of 5 to complete the set of 10


Part 3

5 Rounds
Run or
Row 500m or
Bike 0.75 mi or 2 min sprint
Rest 2 min between Rounds

For the Run, do 2 laps around 87 and 89, do 3 laps around 88. Or do 0.25 mi on the treadmill.

Part 4

If time permits
Accumulate 5 min of plank
Do 8 burpees everytime you break the plank up

Workout of the Day March 26, 2015

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

4-5 Rounds
Run
10 Burpee Step ups
10 Kettlebell Swings
10 Thrusters
Rest 1 min

For the run: 2 times around 87 and 89, 3 times around 88. Or run 0.25 mi on the treadmill. Sub a  3 min (0.75mi) bike or a 500M row.

For the burpee step up. go down like a burpee then step, or jump onto a box. No jumping down off the box.

Part 3

100 Sit ups

Workout of the Day March 21, 2014

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

Part 1

3 Rounds

7 push ups
10 squats
10 back ext

***Couch Stretch***

Part 2

Back Squat
4-4-4-4-4

Part 3

3 Rounds

4 Minutes
8 Push Press
80 Jump Ropes
8 Pull ups
8 Dips

Rest 4 min Between rounds

Workout of the Day March 18, 2014

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

Today's workout is a bigger one.

Part 1

3 Rounds

4 Push ups
10 squats
10 back ext

***Couch Stretch***

Part 2

7 Rounds

7 Push ups
7 Thrusters
7 Hanging Knee raises
70' Single Arm Farmers carry (switch hands at 35')
7 Burpees
7 Kettlebell Swings
7 Pull Ups or Ring Rows

Workout of the Day March 13, 2015

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

3 Rounds

Row 1000M or Run 0.5 mi or bike for 4 minutes

20 Supermans

400' Single hand farmers carry

20 Walking Lunges

For the farmers carry, use one hand holding the dumbell, switch hands every 100'. Put 2 cones 100' apart to measure your distance.

Workout of the Day March 10, 2015

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

5 Rounds
In 2:30 min
20 M Sled Drag
Run
As many Thrusters as possible in remaining time

Rest 1 min between rounds.

Run distance, once  around the hall. Use dumbells or bar bell for thrusters.

Part 3

Accumulate 5 min in a plank
each time you break the plank, perform 8 burpees. Do as many sets as needed, but when you break, burpee.

Workout of the Day March 5, 2015

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

50 Calorie row or bike or run for 3 min
50 Kettlebell Swings
100' single arm farmers carry
50 Goblet Squats (use a kettlebell)
100' single arm farmers carry
50 Step ups (holding a kettlebell in front)
50 Calorie row or bike or run for 3 min

Part 3

100 Sit ups

Workout of the Day March 2, 2015

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

Part 1

3 Rounds

10 push ups
10 squats
10 back ext

Part 2

Push Press
 2-2-2-2-2

Remember to use your legs, and start with the barbell on the shoulders.

Part 3

6 Rounds

5 Burpee Pull ups
10 Dumbell Ground to Overhead (Snatch)
20 Mountain Climbers
Rest 1 min Between Rounds

Workout of the Day February 22, 2015

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

5 Rounds

4 Turkish Get Ups (alternate hands each rep)

8 Kettlebell swings

12 Hanging Knee Raises

48 jump ropes

Workout of the day February 14, 2014

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

This work out was asked for by one of our new lieutenants.  I will leave it to you to guess which one.  When you see him, you will have to thank him profusely.

Part 1

3 Rounds
10 situps
10 squats
10 back ext

Part 2 


3 Rounds
Back squat
 
5-3-1

As you go through the rounds, adjust your load as needed.  Start conservatively.  Increase the load from the 5 to the 3 to the 1.  If the first set of 5 is too light, increase the weight. 

Part 3 

Death by burpees:

Same format as above.  First minute is one burpee.  Second minute is two burpees.  Third minute is three burpees..etc etc 


Both of the above work outs are challenging alone. Please use your head.  

Workout of the Day February 6, 2015

Warm up good. Butts, high knees, bears, crabs. Do a head to toe thingy.

Part 1

3 Rounds

5 push ups
5 situps
10 squats
10 back ext

Part 2

12 Minutes

Every min on the Min

odd min: 2-3 manmakers

even min: 5-15 pull ups

Rest 3 min

12 Minutes

Every min on the min

odd min: 10-15 push ups

even min: 10-15 kettlebell swings

For the every min work do the assigned work in that min, no more. Choose a rep range for your abilities, as well as weight. In the first min, do 2 or 3 manmakers, rest the remainder of the min. The start of the next min, do 5-15 pull ups, when you complete them, rest the remainder of the min.

Part 3

100 Sit ups

Workout of the Day February 1, 2014

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

Back Squat
3-3-3-3-3-3

Part 3

Run, Bike, Row, Step
4 minutes on......... 3 minutes off
2 minutes on......... 30 seconds off
1 minute on .......... 3 minutes off
2 minutes on......... 30 seconds off
4 minutes on.......... Done

Part 4

100 Sit ups

Workout of the Day January 29, 2014

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

***Foam Roll Back 20 times between parts 1 and 2***

Part 2

10 Rounds

10 Kettlebell Swings
20 Walking Lunge steps
30 Second sprint on bike or rower

Rest 1:30 between rounds.
Stand on the bike to sprint for the 30 seconds, push hard.

Part 3

3 Rounds
60 second Plank

Rest as needed between rounds.

Workout of the Day January 24, 2015

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

Part 1

3 Rounds

10 push ups
10 situps
10 squats
10 back ext

Part 2

Back Squat

3-3-3-3-3-3

Part 3

3 Rounds

Run 0.25 Mi or row 500M

21 Kettlebell swings

12 Pull ups

Part 4

100 Sit ups

Workout of the Day January 21, 2015

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

5 Rounds

Row 500M
10 Thrusters

Rest 1:1 between rounds

Thrusters are a front squat going into a press, They can be done with dumbells or barbells. See Videos below.You can sub a .75 mi bike or a .25 mi run for the row. I'd like to see as many people row as possible.

Part 3

100 sit ups

Make to to include the third video in your learning as well.

Workout of the Day January 16, 2015

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

Push Press
3-3-3-3-3

Part 3

5 Rounds

5 Bench Press + 5 Plyo Push ups

So, do the 5 bitch press then go directly into the 5 plyo push ups.

For the Plyo push ups, use the first demo in the video, remember to walk your hands down. Use a 25# or 45# plate for the target to push up to.

Part 4

Tabata Sit ups

8 Rounds
20 on 10 off

Workout of the Day January 13, 2015

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
5-5-5-5-5

Go up in weight each round.

Part 3

5 Rounds
In 2 Min
6 Burpee Step ups
12 Kettle Bell swings

Rest 1 minute between rounds

In the 2 minutes perform the 2 movements as many times as possible. Ensure to take the minute rest.

There is a lot to do today, so move with purpose.