Woorkout of the Day December 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


"12 Days of Christmas"

1 run (0.12 mi) or bike 1 min
2 dips
3 burpees
4 pullups
5 sit ups
6 push ups
7 goblet squats
8 walking lunges holding the kettlebell
9 kettlebell swings
10 wall balls
11 step ups
12 man makers

This has become a tradition to do. Have fun and keep a steady pace through it. Don't come out too hot. Do this workout like the song. Do a run, then do 2 dips and a run, then do 3 burpees 2 dips and a run, then do 4 pull ups 3 burpees 2 dips and a run.... continue on in this manner though to the end. It's a longer one.

Workout of the Day December 23, 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
7 push ups
10 squats
10 back ext

Part 2

4 rounds

8 Russian Step ups per leg
60 Seconds rest
10 Dumbell Bench Press
60 seconds rest
30 seconds per side, side plank
60 seconds rest

Part 3

15 min

20 kettlebell swings
10 burpees
Run 0.12 mi

This is a partner workout out. Alternate partners as you go down the list. So, partner 1 will do the kettlebell, partner 2 the burpees, partner 1 the run, partner 2 the kettlebell... You get the picture.

Alt Wod

As above but bike 60 seconds rather than run.

Workout of the Day December 10, 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

5 Rounds

2 Min Bike or walk/ run at max incline
1 min of step ups with sandbag
2 min Row
1 min single arm farmers carry (min 40#, switch arms q 30 seconds)
2 min manmakers
1 min plank

Today's is a long one, budget your time. I'd also like to maximize people on the rower, so you don't need to do the 2 min intervals in order. Also keep the effort level around the 75% mark.

Workout of the Dat December 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

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

4 Rounds

Row 500M
20 Kettlebell Swings
Rest

Rest 1:1 between rounds, so if it takes you 4 min to complete, rest for 4 min. Sub a 0.25 mi or bike 0.75 mi bike.

AltWod

As Above