Workout of the Day October 31, 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

4 min Row, Bike, run or walk at max incline on treadmill

***2 min Rest***

Then:
3  Rounds
20 Walking Lunge holding kettlebell in one hand (do 10 one arm, then 10 the other arm)
20 Kettlebell Swings
1 Min rest between sets

***2 min rest***

Then:
3 Rounds
100' Kettlebell Front Rack Carry
Max Effort Plank
1 min rest between rounds

*** 2 min Rest ***

Then:
4 min Row Bike, run or walk at max incline on treadmill

For the kettlebelll walking lunge, hold a kettlebell in one arm, hang that arm with the kettlebell down by your side, make a walking lunge step keeping your trunk upright.

Alt Wod

Same as above

Workout of the Day October 28, 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


Partner Workout


In teams of 2:

25 min
50 wall ball shots
40 Kettlebell swings
30 Burpees
10 Pull ups
1 run around the hall Together

Split the work up however the team sees fit. Once you go through the list once, start at the top and continue on. Go for the 25 min in this fashion.

Part 3

4 sets
60 second plank
60 seconds rest

AltWod

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

3 rounds

1 Min walk on on treadmill at max incline
1 min rest
1 min Kettlebell swing to eye level
1 min rest
1 min sled drag forwards
1 min rest
1 min walking lunges
1 min rest
1 min walk on treadmill at max incline
1 min rest
1 min rest 1 min sled drag backwards
1 min rest

Workout of the Day October 20, 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

4 Rounds

Bench Press 8-10 reps
Rest 45 Seconds
Pullups 6-8
Rest 45 Seconds
Plank 45 Seconds
Rest 45 Seconds

Warm up the bench to your starting weight.

Part 3

3 Rounds

10 Dumbell Push Press
10 Burpee Box Jump Overs
Run

For the Run 2 times around 87 and 89, 3 times around 88.






AltWod

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

40 min

Bike 2 min
Front Rack Carry 20M there and back
2 min Walk on treadmill at max incline
Farmers Carry 2 times 20M
Bike 2 min
20 Step up

Workout of the Day October 15, 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 Push ups
10 squats
10 back ext

Part 2

Kettlebell Front rack Carry
30 Pull ups
Kettlebell Front rack Carry 
40 Wall Balls
Kettlebell Front rack Carry
50 Walking Lunge Steps
Kettlebell Front rack Carry
60 Burpees
Kettlebell Front rack Carry
50 Walking Lunge Steps
Kettlebell Front rack Carry
40 Wall Balls
Kettlebell Front rack Carry
30 Pull ups 

For the Front Rack carry, put 2 cones out 25M apart, go there and back




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 Push ups 10 squats 10 back ext

Part 2

Back Squat
5-5-5-5-5

Part 3

21-15-9
Dumbell Push press
Kettlebell swing

** Rest 4 min ***

15-11-7
Pull ups
Burpees

Workout of the Day October 12, 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 3 Push ups 10 squats 10 back ext

Part 2

In 20 min
Back Squat

Build to a challenging set of 5. After heavy set of 5 drop, -10% of that load for 2 more sets at -10%.

Part 3

50 Push ups
Run
30 Kettlebell Swings
Run
50 Push ups
Run
30 Kettlebell Swings
Run

For the run go 2 times around 87 and 89 or 3 around 88. Or on the treadmill for 0.25 mi or 500M row


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

25 min

2 min bike sprint
2 there and back Farmers Carry (heavy)
20 Push ups
20 Walking lunge steps

Part 3

3 Max effort Planks