Workout of the Day December 28, 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

8 rounds
30 secs per station, of:

Shuttle Run
Rest
Box Jump Over
Rest
Row
Rest
Wall Ball
Rest

For the shuttle run, use a hallway or bay floor. It's 30 sec of work per station followed by 30 sec of rest after each station.

The video shows a box jump over with a jump. Please don't' jump off the box. Step down. These can be scales to step up and over.

Part 3

Lunge and core as you see fit.

Workout of the Day December 25, 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

2 Rounds

10 Push ups
10 squats
10 back ext

Part 2

"12 Days of Christmas"

12 Jumping Squats, 75 lb (weight on back) or kettlebell in front
11 Weighted Walking Lunges in place, 75 lbs (weight on back) or kettlebell in front
10 Jump ropes
9 Burpee Box Jumps
8 Hanging knee raises
7 Pull-ups
6 Sumo Deadlift High Pulls, 75 lbs or kettlebell highpull
5 Deadlifts, 75 lbs or kettlebell deadlift
4 Power Cleans, 75 lbs or kettlebell swing
3 Push Press, 75 lbs
2 Thrusters, 75 lbs
Run 200M (0.12mi), or row 250M or bike hard 1 min

Complete this like the song, start off with 1 run, then do 2 thrusters and one run, then do 3 push press 2 thrusters and one run, then do 4 power cleans 3 push press 2 thrusters and a run...

You can use a barbell or dumbells for this. I put 75 lbs down as something to not go over if you are using a barbell. You can also pace out a distance and run it shuttle style or around the bathrooms at 89. I also put a barbell stream and a kettlebell stream. Choose one or the other.

Workout of the Day December 20, 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
5 Push ups
10 squats
10 back ext

Part 2

Every min for 5 min

5 Thrusters

Use a barbell or dumbells. The load should be somewhat challenging. Work up in load (warm up) to your starting set. Every min perform the work, then rest till the start of the next min. So you are only performing 5 reps per min.

 Part 3

80 Push ups

Every time you break the set of push ups, perform 35 jump ropes unbroken. If you fail a rep in the jump rope, you start back at zero.

Part 4

Core and walking lunge drills

Workout of the Day December 17, 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
5 Push ups
5 squats
10 back ext
10 jumping jacks -- do eet

Part 2

3 rounds

20 wall balls
20 v ups or hanging knee raises
20 Burpees

***Rest 10 min***

15 min

12 dips
24 squats
48 skip ropes

Workout of the Day December 12, 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

***Couch Stretch***

Part 2

Back Squat
Build to a challenging set of 3

Part 3

6 Rounds

6 Heavy Kettlebell Swings
6 Goblet squats
6 Pull ups
6 Dips or Push ups

Rest 2 min between rounds

Workout of the Day December 9, 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
 7 squats
10 back ext

Part 2

Two Rounds

Row 500M at a 7/10 effort
50' Bear Crawl
15 Dumbell Strict Press
50' Bear crawl
Row 500 Meters at a 8/10 effort
Rest as needed

You can run 0.25 mi or bike for 2 min instead of rowing.

Part 3

20 minutes

20 Thrusters
20 Pull-Ups or ring rows
20 Burpees

Use dumbells or barbells for the thrusters. Pace early, do not come out too hot or you will pay for it.

Workout of the Day December 4, 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
5 Push ups
10 squats
10 back ext

Part 2

4 Rounds

Kettlebell Suitcase Deadlift 8-10 reps per side
Rest 60 seconds
15 Kettlebell Swings
Rest 60 seconds
Turkish Get Ups 2 reps each arm
Rest 60 seconds

Part 3

9 min

In teams of 3 (possible with 2)

3 Dumbbell Man-Makers
6 Box Jump Overs or box step up and overs

Each team member will do a full round before switching.
Make sure to step down off the box. No jumping