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.