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