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.