Workout of the Day April 27, 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

Kettlebell Swing Breathing ladder
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Take the same number of breaths between kettlebell swings as rest between sets. So, after 6 swings, take 6 slow deep breaths and then do 7 swings. Take 7 slow breaths then continue. Chose and appropriate load, there are 100 reps. If you want, do the ladder to only the 10 rep mark, don't do the way down.

Part 3

3 Rounds

Row 1000m
Run 0.5 mi
Rest 3 min

Run could be 6 times around 88 or 4 times around 89. If you are unable to run, bike at a steady working pace on the bike for  4 min. This should be sweaty.


 TB

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 Ring Rows 
10 Push ups
10 squats
10 back ext

Part 2

3 Rounds

1 min single arm Farmers Carry (30 sec per arm)
1 min Bike
1  min Dumbell Push press
1 min Bike
1 min rest

Part 3

3-4 Rounds

Plank
25 sec
Rest (no longer than 2 min)



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

30 sec push ups
30 sec rest
30 sec sit ups
30 sec rest
30 sec alternating reverse lunges (holding dumbells)
30 sec rest
30 sec sit ups
30 sec rest
30 sec mountain climbers
30 sec rest
30 sec pull ups
30 sec rest

Workout of the Day April 24, 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
10-10-10

Part 3

3 rounds
Pullups

Take your max set of pull ups and 60% of that in each round. For example, if you can do a max set of 10, do all sets of 6 today. Rest as needed.

Part 4

 21-15-9

Row calories
Thrusters

This one is quick and intense. If you can't row, bike sprint 90-60-30 sec. Or run 0.12-0.09-0.06mi on the tread mill. Thrusters with a barbell or dumbell, your choice.

Part 5

5 rounds

3 Towel pull ups
9 Dips

Only do this part if there is time, and you're not feeling too bad.


 TB

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 Ring Rows
10 squats
10 back ext

Part 2

Goblet Squats
10-10-10

Increase the weight as you go from one set of 10 to the next.

Part 3

4 rounds

2 min bike
10 Push ups
20 sec plank
30 sec bike sprint

Rest 2 min between rounds 


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

5 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

40 hanging knee raises 
30 Burpees
20 Kettlebell swings
10 weighted pull ups
20 Kettlebell swings
30 Burpees
40 hanging knee raises

You can sub in v ups for the hanging knee raises if you want. Put a dumbell between your knees for the weighted pull ups.

Part 3

Lunges

Workout of the Day April 19, 2017

Whoops guys. I forgot to hit enter to post the workout to the blog for last shift. So here it is now. Sorry about that, in the future let me know if there is not a new workout up.


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

12 bulgarian Split squat per side
Rest 60 seconds
2 Turkish Get-Ups per arm
Rest 60 seconds
60 Seconds skipping
Rest 60 seconds 

Try to hold onto dumbells for the split squats.

Part 3

20 Calories of Rowing
20 Wall Ball
20 V-Ups
40 Kettlebell Swings
20 V-Ups
20 Wall Ball
20 Calories of Rowing


Part 4

Core if time permits


 TB

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 Ring Rows 
10 Push ups
10 squats
10 back ext

Part 2

10 step ups (5 in a row per side)
Rest 60 sec
7 Push ups
Rest 60 sec
45 sec skipping
Rest 60 sec

Part 3

20 min
Bike
30 sec hard (crank up the resistance and speed)
30 sec light

Part 4

3 sets
Plank 25 sec
rest 1:35


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

Row 5 km 

Workout of the Day April 11, 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
5 squats
10 back ext

Part 2

21 Thrusters
12 Towel pull ups or regular pull ups
15 Thrusters
9 Towel pull ups or regular pull ups
9 Thrusters
6 Towel pull ups or regular pull ups
6 Thrusters
3 Towel pull ups or regular pull ups

If the volume of thrusters seems high, cut each number back by 3.

Part 3

Kettlebell Swing Breathing ladder
1-2-3-4-5-6-7-8-9-10

Take the same number of breaths between kettlebell swings as rest between sets. So, after 6 swings, take 6 slow deep breaths and then do 7 swings. Take 7 slow breaths then continue. 

Part 4

Core, if you have time.



TB

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 Ring Rows 
10 Push ups
10 squats
10 back ext

 Part 2

20 min
Alternating every min on the min
Min 1- row 30 sec
Min 2- 7 kettlebell swings to eye height

Min 1 row the 30 sec, rest 30 sec then complete the 7 kettlebell swings the next min and rest till the next. Then row again.

Part 3

3 rounds
plank
30 on
90 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 Push ups
10 squats
10 back ext

Part 2

Push press
Build to a challenging set of 3 in 15 min

Part 3

20 min
Alternating every min on the min
Min 1- row 12-15 calories
Min 2- 10 dumbell snatch

Min 1 row the 12-15 cals. Rest till the min is up and then complete the 10 dumbell snatch the next min and rest till the next min. Then row again, etc.

Workout of the Day April 8, 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

5 Push ups
10 squats
10 back ext

Part 2

1 min Back Squats at a heavish weight
1 min of bench press at a heavish weight
45 sec back squats at a medium weight
45 sec of bench press at a medium weight
30 sec back squats at a lighter weight
30 sec of bench press at a lighter weight

Rest 2-3 min between each component.

Build to your starting load. Sets do not have to be unbroken. Rest as needed in the timed work. Focus on form and position. If either begin to deteriorate, rest or stop.

Part 3

35 pull ups

Part 4

3 rounds
7 dumbell snatch per side
14 push ups
21 calorie row

Sub a 90 sec bike sprint or a 0.12 treadmill run or 1 time around 89 and 2 around 88. I'd prefer to see everyone row.


TB


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

4 min
10 step ups
5 push ups 

Rest 4 min

4 min
5 ring rows
10 Squats

Part 3

4 rounds
Bike hard 30 sec
Bike light 90 sec



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

Run, bike or row
30 sec on
3 min rest
1 min on
2 min rest
2 min on
1 min rest
3 min on
30 sec rest
2 min on
1 min rest
1 min on
2 min rest
30 sec on

Workout of the Day April 3, 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

30 Pull ups

Try to get as many as you can. If you are absolutely done, go to hard ring rows

Part 3

10 min
200M farmers carry
84 Walking lunges
25M single arm kettlebell overhead walk Right side
25M single arm kettlebell overhead walk Left side
...
Right into
...
10 Min
10 Kettlebell swings
10 Wall balls

Set everything up for the session as the clock won't stop. In the first 10 min you might get to start a second round.

 

Part 4

If time allows Core




TB

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

20 Ring rows

Part 3

20 min
100M farmers carry
2 min bike
25M single arm kettlebell overhead walk Right side
25M single arm kettlebell overhead walk Left side

Part 4

Plank

:25 on
1:35 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


5 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

10 Rounds

9 Thrusters
35 Jump ropes

Use dumbells or barbells for the thrusters.

Cool down with a row or bike if you want.