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