Workout of the Day December 28, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

8 rounds
30 secs per station, of:

Shuttle Run
Rest
Box Jump Over
Rest
Row
Rest
Wall Ball
Rest

For the shuttle run, use a hallway or bay floor. It's 30 sec of work per station followed by 30 sec of rest after each station.

The video shows a box jump over with a jump. Please don't' jump off the box. Step down. These can be scales to step up and over.

Part 3

Lunge and core as you see fit.

Workout of the Day December 25, 2016

  Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

2 Rounds

10 Push ups
10 squats
10 back ext

Part 2

"12 Days of Christmas"

12 Jumping Squats, 75 lb (weight on back) or kettlebell in front
11 Weighted Walking Lunges in place, 75 lbs (weight on back) or kettlebell in front
10 Jump ropes
9 Burpee Box Jumps
8 Hanging knee raises
7 Pull-ups
6 Sumo Deadlift High Pulls, 75 lbs or kettlebell highpull
5 Deadlifts, 75 lbs or kettlebell deadlift
4 Power Cleans, 75 lbs or kettlebell swing
3 Push Press, 75 lbs
2 Thrusters, 75 lbs
Run 200M (0.12mi), or row 250M or bike hard 1 min

Complete this like the song, start off with 1 run, then do 2 thrusters and one run, then do 3 push press 2 thrusters and one run, then do 4 power cleans 3 push press 2 thrusters and a run...

You can use a barbell or dumbells for this. I put 75 lbs down as something to not go over if you are using a barbell. You can also pace out a distance and run it shuttle style or around the bathrooms at 89. I also put a barbell stream and a kettlebell stream. Choose one or the other.

Workout of the Day December 20, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Pull ups
5 Push ups
10 squats
10 back ext

Part 2

Every min for 5 min

5 Thrusters

Use a barbell or dumbells. The load should be somewhat challenging. Work up in load (warm up) to your starting set. Every min perform the work, then rest till the start of the next min. So you are only performing 5 reps per min.

 Part 3

80 Push ups

Every time you break the set of push ups, perform 35 jump ropes unbroken. If you fail a rep in the jump rope, you start back at zero.

Part 4

Core and walking lunge drills

Workout of the Day December 17, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Pull ups
5 Push ups
5 squats
10 back ext
10 jumping jacks -- do eet

Part 2

3 rounds

20 wall balls
20 v ups or hanging knee raises
20 Burpees

***Rest 10 min***

15 min

12 dips
24 squats
48 skip ropes

Workout of the Day December 12, 2016

  Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

5 Push ups
10 squats
10 back ext

***Couch Stretch***

Part 2

Back Squat
Build to a challenging set of 3

Part 3

6 Rounds

6 Heavy Kettlebell Swings
6 Goblet squats
6 Pull ups
6 Dips or Push ups

Rest 2 min between rounds

Workout of the Day December 9, 2016

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

 5 Push ups
 7 squats
10 back ext

Part 2

Two Rounds

Row 500M at a 7/10 effort
50' Bear Crawl
15 Dumbell Strict Press
50' Bear crawl
Row 500 Meters at a 8/10 effort
Rest as needed

You can run 0.25 mi or bike for 2 min instead of rowing.

Part 3

20 minutes

20 Thrusters
20 Pull-Ups or ring rows
20 Burpees

Use dumbells or barbells for the thrusters. Pace early, do not come out too hot or you will pay for it.

Workout of the Day December 4, 2016

  Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Pull ups
5 Push ups
10 squats
10 back ext

Part 2

4 Rounds

Kettlebell Suitcase Deadlift 8-10 reps per side
Rest 60 seconds
15 Kettlebell Swings
Rest 60 seconds
Turkish Get Ups 2 reps each arm
Rest 60 seconds

Part 3

9 min

In teams of 3 (possible with 2)

3 Dumbbell Man-Makers
6 Box Jump Overs or box step up and overs

Each team member will do a full round before switching.
Make sure to step down off the box. No jumping

Workout of the day December 1, 2016

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

5 Push ups
10 squats
10 back ext
10 sit ups

Part 2

Every 2 minutes for 40 minutes (20 rounds)

Row 15 cals or run or bike for 40-45 sec hard
5 burpees
3 pull ups or ring rows or ring pull ups

So, you will likely be done each round between 1:10 and 1:45, rest the remaining time until the start of the next two minutes.

Workout of the Day November 26, 2016

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

In teams of two, complete:

100 Pull-Ups
300 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Balls
300 Meter Farmer’s Carry
100 Burpee Box Jump-Overs
300 Meter Farmer’s Carry

This is a partner workout!
Partition the reps however you would like between the partners. 300 meters is 1.5 times around 89 and 2 times around 88. Feel free to pace out 25M and do 12 there and backs Feel free to step up and over a box or bench for the burpee box jump over.

Part 3

Core work or lunges

Workout of the Day November 23, 2016

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

21 Kettlebell swings
50 jump ropes or cardio (see below)
15 kettlebell swings
50 Jump ropes or cardio (see below)
9 Kettlebell swings
50 Jump ropes or cardio (see below)

*** Rest 5 min***

21 Dumbell thruster
40 Jump ropes or cardio (see below)
15 Dumbell Thrusters
40 Jump ropes or cardio (see below)
9 Dumbell Thrusters
40 Jump ropes or cardio (see below)

***Rest 5 min***

22 Dumbell Snatch
30 Jump ropes or cardio (see below)
16 Dumbell Snatch
30 Jump ropes or cardio (see below)
10 Dumbell snatch
30 Jump ropes or cardio(see below)

If jumping rope is not in the cards you can row for cals. 25 cals in the first one, 20 in the second and 15 in the last one. That is per time its written to jump rope.

You can bike 90 sec, 60 sec and 45 sec as you go down.

You can run at max incline 90 sec, 60 sec and 45 sec as you go down.

Workout of the Day November 18, 2016

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

5 Pull ups
5 Push ups
10 squats
10 back ext

Part 2

3 rounds
8-10 Bench Press
60 seconds rest
8-10 Ring Row
60 seconds rest
Bottom’s Up Kettlebell Squat 5 reps per arm
60 seconds rest
30-45 second Side Plank per side
Rest 60 seconds

Part 3

Row 1000 Meters or Run 0.62 mi or bike hard for 4 min

Then directly into

5 rounds
20 Wall Ball Shots
10 Dips or push ups

Workout of the Day November 15, 2016

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Four Rounds

6-8 Back Squat Squat
Rest 45 seconds
8 Pull-Ups
45 seconds rest
30 Walking Lunge
45 seconds rest
45-60 second plank
45 seconds rest

Work up to a starting weight for the back squat prior to starting [art 2.

Part 3

7 minutes

20 Kettlebell Swings
20 Dumb Bell Push Press
20 Box Jumps or Step-Ups

Part 4

2 Rounds

60 Second Prone Plank
Rest 15 seconds
30 Second Left Side Plank
Rest 15 seconds
30 Second Right Side Plank

Workout of the Day November 10, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

4 Push ups
10 squats
10 back ext

Part 2

6-8-10-8-6

Pull ups

Dips or push ups

Push press (dumbell or barbell)

*** Rest till the 15 min mark***

3 rounds

15 Wall balls

10 dumbell snatches (5 per side)

5 Goblet squats holding dumbell

***Rest till the 30 min mark***

3 Rounds

Row 500M or run 0.25mi or bike sprint 2:30

20 kettlebell swings

For this, complete the work in the allotted spot, then rest until the start of the next component. So do the first part of pull ups, dips and push press, then rest till the 15 min mark. That component may take 6-9 minutes. Once the clock hits the 15 min point, start the wallball/ snatch/ gob squat part. Rest till the 30 min mark, then finish with the row/ kettlebell swings.

Workout of the Day November 7, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

5 Push ups
10 squats
10 back ext

Part 2

Back Squat
5-5-5-5-5

Actually read the instructions for part 3

Part 3

Partner Workout
In teams of three, with only one teammate per station, in 30 minutes:

Station 1
10 Step ups or Box Jumps
5 Pull-Ups

Station 2
10 Burpees
5 Dumbbell Snatch

Station 3
0.19 mi run on treadmill

Teammates can only rotate after the running partner returns.

If you have only 2 people doing this,  and if someone isn't running, spend 90 seconds at stations 1 and 2 until someone is running again. Do not fall out of the order though. If you are by yourself doing this, spend 90 sec of moving in station 1 and 2 and then do the run.

Sub run with a 400M row or a 90 sec bike sprint. These are only to be done if you can't run.

Workout of the Day November 2, 2016

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

Three sets of:
Back Squat x 6-8 reps
Rest 60 seconds
Bent over single arm dumbell row x 8-10 reps each arm
Rest 60 seconds
60 Seconds Skipping practice
Rest 60 seconds

Take time at the start to  warm up your back squat, build to a challenging set of 6-8, then use that weight for the part 2 component.

Part 3


20 min

In teams of two:
20 Thrusters (dumbell or thruster)
20 Pull-Ups
20 Burpees

Each teammate completes 10 reps of each movement before the next partner can start. For example, partner 1 will do 10 thrusters, partner 2 will do 10 thrusters, then partner 1 will do 10 pull ups, then partner 2 will do 10 pull ups... You get the picture.

Workout of the Day October 30, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Pull ups
5 squats
10 back ext

Part 2

5 Rounds

Row cals or run 0.36mi or bike sprint 3 min
10 Alternating One-Arm Dumbbell Snatches
10 v ups
10 Goblet squats
10 push ups
10 box jumps or step ups

Rest 5 min between rounds

I'd prefer to see the rower used, and its a row for 50 calories. Make sure the rower is set to cals. The run should be at a high pace the distance can be between 0.30 to 0.36, it should be in the 3 min range. The bike actually should have the tension up higher, and sprint! Remember to alternate hands each rep in the snatch. This part might take close to an hour.

Workout of the Day October 25, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Alternating movements every 2 minutes, for 18 minutes:
Turkish Get-Ups x 2 reps each arm
Bulgarian Split squat 7 per side
Plank 45-60 seconds

Complete 2 turkish get ups per arm within 2 min, then rest the remainder of the 2 min. In the next 2 min do 7 split squats per side, rest the remainder of the 2 min once the squats are done. In the next 2 min plank for 45-60 seconds, then rest and start over with the get ups. Complete this for 6 cycles, or 18 min. Do not do any extra work in these 2 min.

Part 3

5 Rounds

2 minutes
10 Alternating One-Arm Dumbbell Snatches
10 Step ups
Burpees As many as possible in time remaining

Rest 2 minutes between rounds

Workout of the Day October 22, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Pull ups
5 Push ups
5 squats
10 back ext


Part 2

30 min

5 Push-Ups
10 Goblet Squats
15 Kettlebell Swings
0.12 mi Run

In teams of two, with one partner working at a time. Each partner will switch after completing a full round. You can't switch mid round. If you are unable to run, row 250M. If you don't have a partner, rest 1:1.

Part 3

2-3 rounds

15 v ups
30 sec single arm farmers carry per side
60 sec plank

Workout of the Day October 17, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds
 

5 Push ups
10 squats
10 back ext

 

Part 2

5 Rounds

Dumbbell Shoulder Press x 4-6 reps
Rest 60 sec
Farmer’s Carry approx 100M
Rest 60 seconds

Remember that there is no leg drive in the shoulder press, and I'd like to see them done standing. Build in load for the press as you go. Challenge the load in the farmers carry.

Part 3

4 minutes of:
4 Pull-Ups
8 Push Presses

Rest 4 minutes

4 minutes of:
15 Kettlebell Swings
15 Push-Ups

With the push presses, you can use leg drive.

Part 4

If there time core drills

Workout of the Day October 14, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Five Rounds

8 Single Arm Bent Over Dumbell Row per side
Rest 45 seconds
12 Single-Leg Glute Bridges per side
Rest 45 seconds
Supine Chinese Planks holds 20-30 seconds
Rest 45 seconds

Part 3

Team up in teams of 2
5 Rounds each of:
Row 250M
10 Dumbell Thrusters

The first partner has to complete a full round of the row and thruster before the second partner can start. You can sub a 80 sec sprint on the bike or a 0.12mi sprint on the treadmill. I'd prefer the rower get used. And to note, it is 5 rounds each partner, for a total of 10 rounds. If you have no partner, just rest 1:1 with how long it takes to complete the work.

Workout of the Day October 1, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

7 push ups
10 squats
10 back ext

Part 2

7 min
7 push press
7 pull ups
7 goblet squats

**Rest 3 min**

7 min
7 heavier kettlebell swings (14 if using a lighter one)
7 burpees

**Rest 3 min**

7 min
36 jump ropes
12 wall balls
6 hanging knee raises or v ups

**Rest 3 min**

7 min
14 row for calories or bike for 40 sec or run for 40 sec
14 burpees

Workout of the Day September 28, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

20 rounds
Row or bike or run
45 sec hard
45 light or recovery pace

Part3

3 sets
10 hanging knee raises
20 supermans
60 sec plank

This is for quality and not time.

Workout of the Day September 23, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.


Part 1

3 Rounds

10 Pull ups

5 squats
10 back ext

10 Step ups per leg

Part 2

1 Pause Squat + 2 squats

Build to a challenging set of the above. For the pause squats, pause for a 3 count in the bottom of the squat, follow the pause up with 2 more non pause back squats. Keep tension in the torso while in the squat.

Part 3

21-15-9

Push ups

Goblet Squat

Do 21 of each movement, then 15 of each, then 9 of each.

Part 4

Core drills of your choosing.

Workout of the Day September 20, 2016

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

10 Step ups per leg

 

Part 2

 

3 Rounds

 

5 Hanging Knee raises

5 Ring rows

5 Pull ups

 

Rest a minimum of 1 min between rounds. This part is not a race, make the res happen. Do jumping pull ups with a slow negative if you don't have pull ups.

 

Part 3

 

21 minutes

Alternating every min on the min

 

10 Burpees

15 Kettlebell swings

30-40 Jump ropes

 

For this format, do 10 burpees in the first minute, rest till the second min starts then do 15 kettlebell swings, rest till the 3rd min starts then do the 30-40 jump ropes. Continue in this fashion till the 21 min (7 rounds) are up.  

Part 4

Walking Lunges

Minimum of 100...

Pick your poison.

Workout of the Day September 15, 2016

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

10 Step ups per leg

*** Couch Stretch ***

Part 2

Back Squat

3-3-3-3-3

Increase the weight as needed per set

Part 3

With a 10 min time cap, see how far you can go:

15 Ring rows or pull ups

10 Thrusters (lighter weight)

15 Ring rows or pull ups

10 Thrusters (a little heavier)

15 Ring rows or pull ups

10 Thrusters (a little heavier)

15 Ring rows or pull ups

10 Thrusters (a little heavier)

15 Ring rows or pull ups

10 Thrusters (a little heavier)

Increase the thruster weight as you make you way along the workout. Use dumbells or barbells.

Workout of the Day August 30, 2016

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
8-6-4-4


Warm up to your starting set, add weight as you go.


Part 3


20 Thruster
20 Pull ups
20 Burpees


Rest 10 min

Then repeat the above

Workout of the Day August 27, 2016

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

4-6 Shoulder Press
Rest 90 sec
10-12 Bent over single arm dumbell row
Rest 90 sec

Part 3

50 Wall Balls
25 Kettlebell Swings
50 Push ups
25 Kettlebell Swings
50 Wallballs

Workout of the Day August 22, 2016

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

Seated Dumbell Press

8-8-5-5-5

Build in load as you go.

Part 3

20 Kettlebell Swings
15 Goblet Squats
10 Burpees
7 Pull ups
Run

Rest 8-10 min

Repeat the above

Run once around 89, twice around 88 or 0.12 mi on the treadmill or 15 calories on the rower. Go hard.


Part 4

V ups
20-20

This is 2 sets of 20 reps of v ups

Workout of the Day August 19, 2016

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

5-5-5-5-5

Part 3

60 Jump ropes
15 Dumbell Thrusters
48 Jump Ropes
12 Dumbell Thrusters
36 Jump ropes
9 Dumbell Thrusters

Rest 8-10 min

60 Jump ropes
15 Dumbell Thrusters
48 Jump Ropes
12 Dumbell Thrusters
36 Jump ropes
9 Dumbell Thrusters

 Part 3 is meant to be approached as an all out, balls out effort.

Workout of the Day August 6, 2016

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 Round
 
10 push ups
6 squats
10 back ext

Part 2

Push press to a challengning single rep
Then, -20% of the challenging single for a set of 3

Part 3

25 min
Sled pull 100 M
25 pull ups or ring row
Sled pull 50 M
50 walking lunge steps
Sled pull 25 M
25 Goblet squats


For the sled drag, set out 2 cones 25M apart and go the appropriate distance.
Keep the load lighter on the sled.

Workout of the Day August 3, 2016

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

20 min

20 Push press
30 V ups or hanging knee raises or sit ups
Run or bike or row

The push press can be with dumbells or barbells. If using a barbell, keep the load to no more than 75-85#.
For the run bike or row:
Run 0.36mi
Bike hard for 3 min or 1.5 mi
Row for 40 calories (switch the units to calories on the computer)


If you want you can lunge after. No expectation to do though. I know Marc likes it.

Workout of the Day July 29, 2016

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 push ups
10 squats
10 back ext

Part 2

3 Rounds

4-6 Bench Press
Rest 90 sec
10-12 Bent over single arm dumbell row
Rest 90 sec

Part 3

Partner Workout (kind of)

4 or 5 Rounds
500M row or run 0.25mi (2x around 87, 3x around 88) or bike 2 min
20 Push ups
10 Pull ups or ring row

Partner 1 will start the with rowing, as soon as they are off the rower, partner 2 will start on the rower. This should allow the partner coming off the pullups to have a short break.

Workout of the Day July 26, 2016

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 single rep

Part 3

Push Press
Build to a challenging single rep

Part 4

3 Sets
8 dips
24 v ups

Part 5

100-140 walking lunges

Workout July 21, 2016

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

Pause Back squat
Build to a challenging set of 2

Pause for a 2 count in the bottom of your squat.

After, do 2 sets of 3 reps - 20% of your challenging set of 2 number, but don't pause in the squat.

Part 3

7 min
20 Wall Balls
8 Pullups

rest 4 min

7 min:
10 Dumbell Thrusters
10 Hanging Knee raises

Workout of the Day July 18, 2016

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

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

15 min to build to a challenging:
5 shoulder press + 5 push press

So do 5 shoulder press, right into 5 push press. Do not re rack the barbell.

Part 3

Alternating movements every min for 20 min (5 sets)

Min 1- 15 to 20 kettlebell swings
Min 2- 40 sec double overhead dumbell hold
Min 3- 10 Lunges holding kettlebell
Min 4- 40 sec plank hold

For the dumbell hold, hold one dumbell in each hand overhead and hold for the 40 sec. Focus on pulling your shoulder blades back and down while holding them there.

Part 4

5 min
10 goblet squats
10 burpees

Workout of the Day July 13, 2016

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

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

3 Rounds

Turkish Get ups 2 per arm
Rest 30 sec
10 Goblet Squats
Rest 30 sec
20 kettlebell swings
Rest 30 sec
20 V ups
Rest 30 sec

Part 3

7 Min
50M out and 50M back run
14 wall balls

Place a turn around point 50 m out, and run to it and back. Or run 0.06 mi on the treadmill.

Workout of the Day July 10, 2016

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


20 min

5 Pull ups
10 push ups
15 Squats

Sub in ring rows as needed for the pull ups.

Part 2

100 sit ups

Workout of the Day July 3, 2016

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

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

Back Squat
Work to a challenging set of 5
-Do 2 drop sets of 5 reps at -20% of the above

Part 3

5 Sets

30 second all out row
Recover 2 min between rounds

Part 4

3 Rounds
45 sec per arm single arm farmers carry
8 dips
8 Kettlebell swings

Treat this as a super set, it's not a race.

Part 5

100-120 walking lunges

If its too much work, cut out part 3. But this is achievable in an hour, just move with purpose.

Workout of the Day June 26, 2016

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

2-3 Rounds

10 Pull ups
5 push ups
10 squats
10 back ext

Part 2

In teams of 2 only one person working at a time

100 kettlebell swings
Run or bike or row
100 wall balls
 Run or bike or row
80 Burpees
Run or bike or row
100 wall balls
Run or bike or row
100 Kettlebell swings

The exception to one person working at a time is the run or bike or row part. Both will do that component. Here's the distances: run 2 times around 87 or 89 and 3 around 88 or 0.25mi. The row is 400M, or bike for 2:00.

The reps listed above are total reps for both people. It is not 100 per person, but 100 total (or 80 in the case of the burpees). The work can be broken how ever the team sees fit.

If doing it by yourself, cut the reps in half (50 or 40) and take a 20-30 sec break every 10 reps.

Also feel free to cut the volume as you see fit.

Workout of the Day June 24, 2016

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

2-3 Rounds

10 Pull ups
3 push ups
10 squats
10 back ext

Part 2

Every min for 21 min
Min 1- 6 Dumbell Push press
Min 2- 4 to 6  Renegade dumbell rows (push up, row left, push up, row right)
Min 3- 20-25 sec hollow rock hold

Renegade row is similar to a manmaker, less all the standing portion.
You can also bring your hands to your side or bend your knees to make the hollow rock easier.

Part 3

12 min

12 dumbell snatches
12 push ups
12 v ups

Part 4

This part is optional
100 Walking lunge steps

Workout of the Day June 19, 2016

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

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

4 Rounds
8 Heavy Goblet Squats (use dumbells as a replacement if heavier weight is needed)
Rest 1 min
8 Step ups per leg with sandbag or holding dumbells
Rest 1 min
8 Dumbell Bench press
Rest 1 min

Part 3

120 Walking Lunge Steps
 * scale back the number as needed

 Part 4

2-3 tabata core drills

Workout of the Day June 16, 2016

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

2-3 Rounds

10 Pull ups
5 push ups
7 squats
10 back ext

Part 2

2-3 Rounds
4 Turkish get ups (2 per arm)
10 Russian Step Ups

Part 3

5 Rounds

In 6 min
 Run bike or row
10 Dumbell Thrusters
15 Push ups
20 walking lunge steps

If running go 2 times around 87 and 89 or 3 times around 88 or 0.25mi on the treadmill. If rowing go 400-500M, and if biking sprint hard for 2-2:30.

In this workout, the point is to work hard though the work to get to a rest period as quickly as possible. If takes you 4:10 to complete the work, rest the 1:50 till 6 min then start the next round.

If you want to upscale the walking lunges, hold the dumbells used in the thruster component.

If you fail to finish in the 6 min, you can either cut the reps to make the 6 min, or turn it into where you go through the movements for the remainder of the time for the workout (30 min total)

Workout of the Day June 11, 2016

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

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

Back squat
5-5-5-5-5

Part 3

Bench Press
10-10-10
Build to a challenging set of 10
Then..
2 drop sets at 80% of your challenging set of 10

Part 4

4-5 sets
plank 1 min on 1 min rest

Workout of the Day June 8, 2016

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

2-3 Rounds

10 push ups
10 squats
10 back ext


Part 2


24 min
12 box jump/ step downs or step ups
9 dumbell thruster
6 burpees
6 towel pull ups

You can use a towel, the battle rope, or something similar, and drape it over the pull up bar.


Part 3


100 walking lunges


Part 4


If time permits, core work

Workout of the Day June 3, 2016

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

2-3 Rounds
 

5 push ups
10 squats
10 back ext

 

Part 2

 

3 Rounds

10 pull ups

20 kettlebell swings

20 goblet squats

30 burpees

Run

 

For the run, make it 4 times around 87 or 89 or 6 around 88, or 0.5 mi on the treadmill. you can bike for 4 min as a sub or row for 800-1000M. You can also shorten the run slightly if it suits you, or alter the reps . This is a long one.

 

 

Workout of the Day May 31, 2016

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

90 seconds per movement
a) 8-10 Bulgarian Split Squat (use dumbells or even no weight at all)
b) 6-8 Ring Rows
c)  8-10 seated dumbell shoulder press

Complete the number of reps and rest in the 90 seconds per movement. So do the split squats and then rest till the 90 seconds is up. Then move on to the ring rows, do the work and rest till the 90 seconds is up. There is about 18 min of work in this part. Make sure to alternate between the movements, go a then b then c.

Part 3

3 Rounds

5 Manmakers
10 pullups
20 Walking lunge steps holding the dumbells used in the manmakers

Workout of the Day May 26, 2016

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

2-3 Rounds

10 push ups
10 squats
10 back ext

Part 2

In 20 min
Build to a heavy Push Press single

Part 3

3 Rounds

Run
21 Kettlebell Swings
12 Pullups

For the run, go 2 times around 87 or 89 and 3 times around 88. Or run 0.25 mi on the treadmill

Workout of the Day May 23, 2016

Warm up good for 5 min. Do head to toe dynamic warm up. 

Part 1

10 push ups

10 squats 

10 back ext

Part 2

3 Rounds

1 min bike or row

1 min rest

1 min ring rows

1 min rest

1 min sit ups

1 min rest

1 min dumbell shoulder press

1 min rest

1 min bike or row

1 min rest

1 min hanging on the bar 

1 min rest

Effort should be 90%+.  Make sure to row at least once in each round. 

Part 3

100 walking lunges

Workout of the Day May 18, 2016

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

2-3 Rounds

10 push ups
10 squats
 5 back ext

Part 2

3 rounds
10 russian step ups per leg
rest 60 sec
10 good mornings
rest 60 seconds

Part 3

Back squat

5-5-5-5-5

Part 4

30 wall balls
10 pull ups
20 wall balls
10 pull ups
10 wall balls
10 pull ups

Workout of the Day May 15, 2016

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

2-3 Rounds

5 push ups
10 squats
10 back ext

Part 2

4 rounds
Row 800M or Run 0.5mi or bike for 4 min
15 Pullups or ring rows
15 Dumbell Thrusters
15 Burpees

Part 3

100 Sit ups

Workout of the Day May 10, 2016

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

10 Rounds
Sled drag 25M there and back (50M total)
8 Dumbell ground to overhead
8 Plyo Push ups (plates outside hands, pushup, hands land on plate, step hands back down)
Rest 1:1
Rest as long as it takes to complete

Do the first version of the plyo push ups in the video. You can move your hands up onto a 45# plate. Use 2 cones and pace them 25 paces apart. Sleds can be a minimum of 2 plates. This workout may take a while (30ish min)

Workout of the Day May 7, 2016

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

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

 7 rounds

In 4 min
14 Calories on the rower
7 Burpees
7 Kettlebell Swings to eye height
35-40 Sec sprint on the bike

Set the rower units to calories. Row hard. Sprint through the work to get to your rest period. If you are at 89, use the bike that measures and see if you are able to get the 14 cals on the bike. Actually set the bikes resistance higher than an easy spin and sprint it.

Part 3

100 walking lunges

Workout of the Day May 2, 2016

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

2 Rounds

10 Pull ups
5 push ups
10 squats
10 back ext

Part 2

 40 min

10 Dumbell Thrusters

10 Hanging Knee raises

1 min bike/ run or row

20 Push ups

20 sit ups

1 min bike , run or row

40 Walking lunge steps

80 jump ropes

Workout of the Day April 29, 2016

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

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

Bench Press
Build to a challenging set of 10
Then 1 set -15%

 Part 3

3 Rounds

45 sec/ arm single dumbell overhead carry
Rest as needed
6-10 Dips
Rest as needed
15 Kettlebell swings to eye height (heavier)
Rest as needed

Part 4

100 Walking lunge steps

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

2-3 Rounds

10 Pull ups
5 push ups
10 squats
10 back ext

Part 2

Every minute for 30 min, alternating

Min 1- 30-40 jump ropes
Min 2- 8-10 burpees
Min 3- 12-15 kettlebell swings

Part 3

3 rounds

8 Bent over dumbell rows
rest
1-1.5 min plank
rest
30 walking lunges
Rest

The rest in part 3 is as much rest as is needed.

Workout of the Day April 21, 2016

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

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext
 
Part 2

Back Squat
In 15 min
Build to a challenging  5 reps

After the 15 min, take off 15% your heaviest load and do one more set of 5

Part 3

6 Rounds
1 min Farmers Carry (1 dumbell per hand)
30 sec rest
1 min Sled Drag 20M there and backs
30 sec rest
1 min Plank
30 sec rest

Part 4

80 Walking lunges (if legs aren't too smoked)

Wokout of the Day April 16,

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

20 min
24 calorie row or 90 sec sprint on bike or 90 sec sprint on treadmill on max incline
12 Goblet squats (heavier)
96 Jump ropes
1 min walk rest


Part 3

100 Walking lunges

Part 4

100 Sit ups

Workout of the Day April 13, 2016

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

Take no more than 15 min to build to a challenging 5 rep bench press

Part 3

5 Rounds
Row 500M or run 0.25 mi or bike sprint for 2:30
Rest as long as it took you to make the interval. So if you row in 2:11, you will rest for 2:11

Part 4

80 walking lunge steps

Workout of the Day April 8, 2016

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

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

Back Squat

Use no more than 20 min to work up to a challenging set of 5

Part 3

20 min
20 Step ups
10 Dumbell Snatch (ground to overhead) Alternating
5 Dumbell Push press (use 2 dumbells)
2 There and back Sled drags (20 M there and 20 M back)

Do the first demo'd movement. No squat needed.

Part 4

100 sit ups

Workout of the Day April 5, 2016

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

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext
5 Dips

Part 2

In 4 min
Run 0.25, Row 500m, or bike sprint 2 min
10 Burpees
20 hanging knee raises
30 Push press (use dumbells or barbell)
40 Kettlebell swings
80 Jump ropes

Rest 3 min

In 6 min
Run 0.25, Row 500m, or bike sprint 2 min
10 Burpees
20 hanging knee raises
30 Push press (use dumbells or barbell)
40 Kettlebell swings
80 Jump ropes

Rest 3 min

Run 0.25, Row 500m, or bike sprint 2 min
10 Burpees
20 hanging knee raises
30 Push press (use dumbells or barbell)
40 Kettlebell swings
80 Jump ropes

In the first 2 times through this, you will not finish the work, that is ok and the point. So in the first part in the 4 min, if you only make it to 10 hanging knee raises, that is where you stop. Rest the 3 min, then do it again but for 6 min, this time you will make it further through. Again rest 3 min. On the last one you are to finish the workout.

Part 3

5 sets
Plank 1 min
Rest 1 min between efforts

Workout of the Day March 28, 2016

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

90 seconds per movement
a) 8-10 Bulgarian Split Squat (use dumbells or even no weight at all)
b) 6-8 Ring Rows
c)  8-10 seated dumbell shoulder press

Complete the number of reps and rest in the 90 seconds per movement. So do the split squats and then rest till the 90 seconds is up. Then move on to the ring rows, do the work and rest till the 90 seconds is up. There is about 18 min of work in this part. Make sure to alternate between the movements, go a then b then c.

Part 3

3 Rounds

5 Manmakers
10 pullups
20 Walking lunge steps holding the dumbells used in the manmakers

Workout of the Day March 20, 2016

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

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

In 15 min
Build to a challenging 5 rep back squat

Part 3

4 Rounds

Row 300M or run 0.12 mi or bike sprint 90 seconds
8 Kettlebell swings
8 Goblet squats
Rest 1 min
Row 300M or run 0.12 mi or bike sprint 90 seconds
12-15 hanging knee raises
 Rest 1 min

Use a heavier kettlebell, if you feel like you're dialed in with this movement

Part 4

80 Walking Lunges

There's a lot to do today, if time feels tight, don't do the back squat component.

Workout of the Day March 15, 2016

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 you the  are ready.


Part 1

  2 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

4 rounds

2 min row, run at max incline, or bike
1 min Farmers carry
1 min single arm kettlebell push press (switch sides every 5 reps)
2 min row, run at max incline, or bike (Choose a different movement)
1 min burpees
1 min Plank

Part 3

80 Walking lunges

Workout of the Day March 12, 2016

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

Every Minute on the minute for 15 minutes

Minute 1: 8-10 Kettlebell swings to eye height (use a tad heavier kettlebell)
Minute 2: 2 Turkish get ups (1 per arm)
Minute 3: 8-12 pullups or ring rows

Part 3

3 Rounds
60 seconds step ups
60 seconds of mountain climbers
60 Seconds rest

Part 4

80 walking lunge steps

Workout of the Day March 7, 2016

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

6 push ups
10 squats
10 back ext

Part 2

4 rounds
1 min bike, row or run sprint (or 18-20 cals on the rower)
15 dumbell thrusters
10 pull ups

Rest 6 min

4 Rounds
14 goblet squats
7 burpees
14 hanging knee raises

If scaling this workout back, cut the number of rounds to 3, don't cut the amount of work.

Workout of the Day March 4, 2016

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

4 Rounds

60 seconds Kettlebell Swings
60 sec rest
60 sec push ups
60 sec rest
60 sec step ups or box jump up/ step down
60 sec rest
60 sec dumbell push press
60 Sec rest

Part 3

80 walking lunge steps

Workout of the Day, February 28, 2016

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
5-5-5-5-5

Add some load each set, work to a challenging load

Part 3

5 Rounds
In 3 min
Row 250M or Run 0.12 or bike sprint 60 seconds
8 Goblet squats
12 hanging knee raises

Only go through once in the 3 min, then rest any time remaining

Part 4

80 Walking Lunge Steps

Workout of the Day February 25, 2016

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

In 10 min
Run 0.5 mi or Row 800M or bike 4 min hard
15 dumbell shoulder press
15 Pull ups or ring rows
15 dips

Do the work and then recover for the remainder of the 10 min and repeat. Remember that there is no leg drive in the shoulder press. You can use a bench for the dips, or keep a toe on the ground to help reduce your body weight.

Part 3

80 Walking lunge steps

Workout of the Day February 17, 2016

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

10 min
60 seconds Bike Run or row
20 Step ups
20 sit ups

Rest 5 min

10 min
10 Dumbell thrusters
20 Mountain Climbers
40 Jump ropes

Part 3

3 rounds
Single arm overhead dumbell carry  45 seconds per arm

Part 4

80 Walking lunge Steps

Workout of the Day February 12, 2016

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

5 Rounds

Run 0.25 mi on the treadmill or bike sprint for 2 minor 0.75 mi
15 Goblet Squats

Part 3

80 Walking Lunge Steps

Part 4

4 sets
1 min plank
Rest 1 min between efforts

Workout of the Day February 9, 2016

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

4 Rounds
80 Jump ropes
2 there and backs sled drags
10 pull ups or ring rows
2 there and backs sled drags
15 calories on the rower
2 there and backs sled drags

Part 3

3 Rounds
6-8 dips
8 kettlebell swings to eye height
1 min plank

Workout of the Day February 4, 2016

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

In 3 Min Complete:
Run 0.25mi or bike sprint 1:45 seconds
As many man makers in time remaining

Rest 2 min between Rounds

This is a race, you will have to hustle butt to get any man makers in.

Part 3

3 Rounds
1 min plank
6-8 dips
1 min farmers carry

Rest as needed between movements. This is not a race

Workout of the Day February 1, 2016

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

4 Rounds

2 min Row, bike or run
1 min Double kettlebell front rack carry
1 min kettlebell swings
2 min walking lunges
1 min plank
1 min push ups

Workout of the Day January 27, 2016

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 push ups
10 squats
10 back ext

 Part 2

4 sets

8-10 Pullups or ring rows

Rest 60 seconds

6-8 Deadlifts

Rest 60 seconds

8-10 Russian Step ups/ leg

Rest 60 seconds

10 Kettlebell swings to eye level

Rest 60 seconds

Don't use any load in the Russian Step ups

 

Part 3

4 Rounds

In 2 min

Row 250M or Run 0.12 or bike sprint for 60-70 seconds

As many push ups as possible in time remaining

Rest 2 min between attempts

Workout of the Day January 19, 2016

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

5 sets

4 Weighted push ups
Rest 30-45 seconds between

Then Right into:

5 sets

Max effort pull ups
Rest 60-90 seconds between

Part 3

3 Rounds

In 4 min
Row 500M or run 0.25mi or bike sprint for 2 min
15 box step, or jump, overs
As many mountain climbers as possible in the time remaining

Rest 4 min



For the box step over, just step up and over rather than jump.

Workout of the Day January 11, 2016

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


Part 2

34 min
Run 0.25 mi, or row 400M, or bike 3 min
30 Walking Lunges
10-20 back extensions or kettlebell swings
10 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 push ups
10 squats
10 back ext

Part 2

4 Rounds

3 min Bike (go hard for 30 seconds, light for 30 seconds)
1 min step ups or walking lunges
1 min of kettlebell swings
1 min burpees
1 min plank

The clock doesn't stop or reset, move quickly from 1 station to the next.

Workout of the Day January 8, 2016

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

4 Sets

6-8 Romanian Deadlift
Rest 60 sec
10 Russian Step ups/ leg
Rest 60 sec
Turkish Get ups 2/ arm
Rest 60 sec

Don't push the weight on the deadlift

Part 3

6 Min

12 Push ups
32 Skip ropes

Workout of the Day January 3, 2016

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

 ***Couch Stretch***

Part 2

Back squat

5-5-5-5-5

Part 3

In 5 min

Row 500M
40 Kettlebell Swings
As many pull as possible in the time remaining of the the 5 min

Rest 5 min then...

Repeat the above

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/ ring rows
10 squats
10 back ext
30 sec side plank per side

Part 2

3 Rounds

2 Min Bike
1 min lunges
1 push ups 
2 min walk on treadmill at max incline
1 min Step ups
1 min Kettlebell