Workout of the Day September 29, 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
10 squats
10 back ext


Part 2


15 min
Sled Drag 30M there and back
15 Burpees


Rest 15 min


15 min
Row 1:30
Bike 1:30


Alternate between the movements. Sub in a run on the treadmill or whatever, like jumping rope. Just pick 2 movements, only 2, and alternate between them. If you are running on the treadmill, max out the incline and then go.

Alt Wod

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

30-35 min
17 Kettlebell Swings
2 Overhead walk, holding a plate overhead walk 30M there and back twice
24 Walking Lunges
1 Kettlebell Front rack carry, 1 time 15M there and back

Watch the video demo below for the front rack carry. Try to use kettlebell of the same weight. Keep the kettlebells in the crotch of the elbow.

Workout of the Day Sepptember 26, 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

Back Squat

Build to a challenging set of 5

Part 3
5 Rounds

In 60 seconds
Perform 10 kettlebell swings
In time remaining, complete as many dumbell thrusters as possible

Rest 60 seconds between rounds.

Part 4

Accumulate 5 min of plank

each time you break perform 7 burpees.



Alt Wod

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

For 35 min

Bike 2 min
2 Sled drag
20 Hanging knee raises
20 Push ups

Wokout of the Day September 21, 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
 
7 Push ups
10 squats
10 back ext

Part 2

30 min
5 Man Makers
10 Pullups/ ring rows
2 Sled Drags

Put 2 cones 20M apart, 1 sled drag is a there and back. This is a longer workout.

Alt Wod

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
4 Push ups
10 squats
10 back ext

Part 2

30 min

3 Farmers carry
30 Step ups
20 Push ups
1:30 min Walk on treadmill at max incline

Place 2 cones 20M apart, 1 Farmers carry is a there and back.

Workout of the Day September 18, 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

Back Squat

Take 15 min to build to a challenging single rep.

Part 3

3 Rounds

Back squat 3 reps at 80-85% of the above

10-12 single arm dumbell rows

Part 4

Row Run or Bike

 Then:

3 Rounds

60 jump ropes

20 kettlebell swings

20 push ups 

17 min time cap

Distance on the row is 1000M, the run is 4 times around 87 and 89 and 6 around 88, or bike 1.5mi or 5 min hard.

Alt WOD

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

Bike 2 min

3 Sled Drags facing forwards 1 facing backwards

Bike 3 min

2 Sled Drags facing forwards 1 facing backward

Bike 4 min

1 sled drag facing forwards 1 facing backward

Bike 3 min

2 sled drags facing forwards 1 facing backward

Bike 2 min

3 sled drags facing forwards 1 facing backward

Load the sled up with at a minimum 1- 45# plat. Place 2 cones 20M apart. 1 time is a there and back.

Part 3

3 sets
 

30 Sec plank

30 sec side plank

30 side plank on the other side

90 sec rest 

Workout of the Day August 2, 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

7 Push ups
10 squats
10 back ext

Part 2

3 Rounds

8 Pull ups or Ring rows
10 Burpee box jump overs or step over
12 Push Press using a barbell or dumbells
14 Overhead Walking Lunge

Part 3

Accumulate 5 min of plank

* everytime you break, one lap around the hall (88 you're lucky on this one)

Alt WOD

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. Alt Wod is the new name for the TB workouts.

Part 1

2 Rounds

10 Pull ups
3 Push ups
10 squats
10 back ext
 
Part 2 

3 Rounds

2 min bike

1 min farmers carry

1 min kettlebell swings

2 min bike

1 min time to plank as long as you can in that 60 seconds

1 step ups

2 min bike

1 min hang from bar as much as you can in that 60 seconds

1 min push ups 

This workout is to be kept between 60-70% effort. It's a longer one. This one we did a few weeks ago, but it was only 2 rounds.