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.