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