Workout of the Day January 29, 2017

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

Back Squat

Build to a challenging set of 5
Do 2 sets -10% of what the last challenging set was.

Part 3

Row 50 Cals

Take turns on the rower. This shouldn't take more than 3-3:30 at most. Go hard!

Part 4

Tabata Core

1- Stir the Pot
2- v ups
3- Chinese Reverse Plank

This is 8 rounds per station of 20 sec on 10 sec off. Do all 8 at one station, then move to the next after you rest as needed.














The Next Morning Workout 


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

3 Rounds

8 Bulgarian Split Squats per leg
Rest 45 seconds
8-10 Dumbbell Bench Press
Rest 45 seconds
15-20 Pull ups
Rest 45 seconds

Put weight on your body for the split squats. Dumbells or barbell.

Part 3

Three rounds for time of:
Run 400 Meters
20 Goblet Squats

Choose a heavier Kettlebell for the goblet squat.

Workout of the Day January 26, 2017

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

30 min alternating movements every min:

Min 1: 12-15 cals on the Rower
Min 2: 6-8 Burpees (10 if you're feeling spicy)
Min 3: 5 Thrusters

So min 1 do the row, rest till the end of the min. In min 2 do the burpees, rest till the end of min 2. Min 3 do the thrusters, then rest the remaining time. Do this for 10 sets.

Part 3

Only do if you're feeling decent after. Don't do lunges if doing the next morning workout below.
Lunges or core work.


The Next Morning Workout 


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

Bench Press
5-5-5-5-5

Part 3

15 min

10 Push Press
20 Walking lunge steps (holding a kettlebell to increase loading if you want)
10 Dumbell Snatches

Use dumbells or barbells for the push press.

Workout of the Day 21, 2017

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

Back Squat
8-8-8-8

Don't take too long to do the squats, build to a starting weight and ust that to judge where to go.

Part 3

Partner Workout
In Teams of 2




30 min
Run 0.25mi or row 500M or bike sprint 2 min
30 Box Jumps or step ups
30 Wall Balls
 
Partners will alternate tasks, with only one member working at any one time. Thus, Partner 1 will run 400 meters, Partner 2 will perform 30 Box Jumps, Partner 1 will perform 30 Wall Balls, and Partner 2 will run 0.25 mi – and so on for 30 minutes.

The Next Morning Workout

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

4 Rounds

8 Seated dumbell Press
Rest 60 sec
10 Bent over single arm dumbell row
Rest 60 sec
60 Sec plank
Rest 60 sec

Part 3

3 Rounds

In 3 min
Row 500M
As may pull ups as possible in time remaining in 3 min

Rest 3 min between rounds

Workout of the Day January 18, 2017

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
30 calorie row or run 0.25mi or bike sprint hard for 2 min
15 Burpees
15 Push press

Rest 2 min Between Rounds.

I'd like to see 2 people use the rower. Just have the second person start a min after the first gets off. Remember to use the legs in the push press.

Part 3

3 Sets
45 sec/ arm single armed farmers carry
60 sec plank

Rest as needed between sets.



 The Next Morning Workout

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

Back Squat

5-5-5-5-5

Part 3

12 min
12 kettlebell swings
12 lunges holding the kettlebell
Run 0.12 mi

Workout of the Day January 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.

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

3 Rounds

8 Dumbell Shoulder Press
Rest 60 seconds
10 Pull ups
Rest 60 seconds
Plank hold 60 sec
Rest 60 seconds

Part 3

4 Min
10 Dumbbell Push Press
20 Mountain Climbers
(each switch of feet is one rep)

*** Rest 4 min ***

4 min
10 Dips
20 Air Squats




 The workout below is to be done the morning we get off.


The Next Morning Workout


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 squats
10 back ext

Part 2

45 min

1000M row or run 0.5 mi or bike hard for 4-5 min
100 Jump ropes
300' farmers carry (try for 45-55# per hand)
45 push ups

If time is an issue, warm up and skip part 1

Workout of the Day January 10, 2017

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

10 Rounds

30 sec sprint on bike
30 sec rest
30 sec row
30 sec rest
30 sec shuttle run
30 sec rest

Part 3

Tabata Core

8 Rounds of 20 on 10 off

Station 1 stir the pot
Station 2 sit ups
Station 3 Plank

Do all 8 rounds at each station before moving to the next. Keep the motion controlled and smooth for the stir the pot. Go in both directions.

Part 4

Walking lunges
If time permits

Workout of the Day January 5, 2017

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 squats
10 back ext

Part 2

5 Rounds

9 Bulgarian Split Squat per leg (hold dumbells if able)
45 seconds rest between legs
Push ups near max effort set
Rest 60 seconds

Part 3

10 Minutes

7 Thrusters
14 Kettlebell Swings
7 Pull ups

You can use dumbells or barbells for the thrusters.

Workout of the Day January 2, 2017

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

Back Squat

Build to a challenging set of 3

Part 3

1 Shoulder press + 3 push press

Build to a challenging weight for the  complex.

For this do 1 shoulder press (no leg drive) followed immediately by 3 push press ( use leg drive).

Part 4

10-8-6-4-2

Pull ups
Dips

Do 10 pull ups followed by 10 dips. Then 8 of each etc.