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.