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