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.