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.